How much Carbs

[Drake]

I would like to know what would be the ideal carbohydrate amount for a post workout drink. I am currently taking a full cup of oats w/ whey protein which has about 30 grams of protein. I want to add weight and I have but I am somewhat worried about adding fat instead of muscle.

 

[Purdue Power]

You need 40g of protein and 60-90g of carbs in your post workout shake. Don't use oats. You don't want any fiber. You want most to all of the carbs to be simple carbs, idealy dextrose. I do a blend of maltodextrin and dextrose in mine to total about 75g of carbs. The more intense of a workout day it is, the more carbs that you need to replenish. Chest, back, and leg days get more. Shoulders, bi's and tri's get less.

 

[Emma-Leigh]

I would like to know what would be the ideal carbohydrate amount for a post workout drink. I am currently taking a full cup of oats w/ whey protein which has about 30 grams of protein. I want to add weight and I have but I am somewhat worried about adding fat instead of muscle.

The amount you need depends on your weight, BF%, the intensity and length of your workout, your goals and your overall daily intake...

So there is no 'ideal' amount.

Generally speaking, a figure of 0.33-0.5g carbs/pound body weight (as long as you do not have a really high BF%) is recommended (with something around 0.2-0.25g protein/pound).

 

[Hlanderr]

You need 40g of protein and 60-90g of carbs in your post workout shake. Don't use oats. You don't want any fiber. You want most to all of the carbs to be simple carbs, idealy dextrose. I do a blend of maltodextrin and dextrose in mine to total about 75g of carbs. The more intense of a workout day it is, the more carbs that you need to replenish. Chest, back, and leg days get more. Shoulders, bi's and tri's get less.

No oats.... really?
I have been dumping oats into every shake, including PWO of course. How come you mentioned fiber? I don't see why that would effect protein utilization.....

Emma for PWO is he right? Dextrose and Malto instead of oats? I'm heading back to college soon.... so I'm gunna stock up aha