Originally Posted by BabsieGirl

Weight training for muscle growth is usually structured in 8 to 12 reps for every set. This is also called Anaerobic Training, because it doesn't need oxygen to be carried into the mitochondria to produce energy. In this case, since the use of oxygen isn't possible (remember that oxygen utilization for energy production is possible only when the rhythm of the heart and lungs match each other) the energy stored in the adipocytes as triacylglicerols cannot be used.

The only substrates that can mainly supply energy in the absence of oxygen are the ones stored in the muscles cells, that is the Glycogen and contractile proteins: Actin and Myosin.

Once training has begun, a drop in glucose level occurs which is in turn the key that triggers the signal for glucagon secretion, promoting glycogenolysis and thus promoting more availability for blood glucose that is ready to be used! Adrenaline also affects the glycogen depots resulting thus in a further glycogen depletion.

Unfortunately, muscle protein also gets affected and goes through what is called proteolysis (protein breaks down into amino acids). Once you finish the workout you want to replenish your glycogen depots first and then promote new protein synthesis. This is what everybody aims to achieve, but is also where most of people get lost!

Scientific evidence shows that consuming a blended protein and carb shake right after a workout and another one within two hours from the end of the workout will increase GH and INSULIN levels dramatically! The exact macronutrients doses should be 0.5 grams of protein per kg of Fat Free Mass (FFM) and 1.5 grams of carbs per kg of FFM.

Originally Posted by Robert DiMaggio

please post your sources when you copy/paste.

here is the source for this: http://www.bodybuilding.com/fun/casi2.htm

Originally Posted by Robert DiMaggio

please post your sources when you copy/paste.

here is the source for this: http://www.bodybuilding.com/fun/casi2.htm

Originally Posted by BabsieGirl

The exact macronutrients doses should be 0.5 grams of protein per kg of Fat Free Mass (FFM) and 1.5 grams of carbs per kg of FFM.

Originally Posted by BulkMeUp

That would be 1:3 ratio. Which means to the 25g pro post wo (as per the above info i should be doing 28.5g) i should add 75g carbs to it?

i consume a solid meal of carbs+pro in 1hr after my wo. should i take those carbs into this calc?

Originally Posted by BabsieGirl

If you say it's okay