as of now for my pwo i have a whey protien shake. now my question is should i be taking carbs during my pwo if so what would be a good option. I've heard u should n shouldnt take them so im kinda confused
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Sport pwo question
- Thread starter Mister Vee
- Start date
Sport Fitness
Mister Vee said:as of now for my pwo i have a whey protien shake. now my question is should i be taking carbs during my pwo if so what would be a good option. I've heard u should n shouldnt take them so im kinda confused
dextrose or maltodextrin for muscle recovery
yes, and yes to the previous replies, although the ratio 2:1 is right, you need to know how many grams of each.
John Berardi suggests 0.8g/kg carbohydrate and 0.4g/kg protein
and you would base that on Lean body weight in kg if you're losing fat, or total body weight in kg if you're bulking.
dextrose is easier to find, check homebrew shops...they'll sell it as corn sugar, for around $1 per pound.
and, a 70cc protein scoop holds about 45g of dextrose...so a pretty good generic recipe for the 'average man' would be one 70cc scoop of whey and 70cc scoop of dextrose.
John Berardi suggests 0.8g/kg carbohydrate and 0.4g/kg protein
and you would base that on Lean body weight in kg if you're losing fat, or total body weight in kg if you're bulking.
dextrose is easier to find, check homebrew shops...they'll sell it as corn sugar, for around $1 per pound.
and, a 70cc protein scoop holds about 45g of dextrose...so a pretty good generic recipe for the 'average man' would be one 70cc scoop of whey and 70cc scoop of dextrose.