My PWO shakes are about 500 calories (approx. 50 protien/80 carbs)
is this too big of a pwo shake? cuz I eat about an hour from the time I finish the shake (I drink my shake in about 10-15min) so lets say I finish my workout at 11am, I immediately drink my PWO shake and finish about 11:15am then I eat a solid meal around 12:15 pm.. Is this ok for timing?
Posted by: Emma-Leigh
The size of your PWO shake should depend on your size, genetics and, to a certain extent, your goals.
50g of protein is a lot - and unless you have about 250 pounds of lean mass - it is too much. Aim for something ~0.2g x your lean mass in protein. Carbs wise, something between 0.33 to 0.5g per pound lean mass is a good target too.
In regards to timing - This looks fine to me.
Posted by: BillytK03
Thanks E-L ! good lookin out!!!
Posted by: Trouble
I concur with Emma-Leigh.
Posted by: DeadBolt
I shoot for .5 x LBM for carbs .2-.3 xLBM for protein. Then 30-60 minutes after my insulin spike I shoot for a meal with the same protein but .25 xLBM carbs.
Posted by: sonofman
is that cutting or bulking
Posted by: CowPimp
I generally shoot for a ratio of 2g of carbs per 1g of protein. I'm getting about 45g of protein and 90g of carbs post workout at just under 200 pounds.
Emma knows the deal. She helped me design my shake, heh.
