| ok, that isnt far off, but i use a slightly better approach.
To get the best insulin release, you need a 3:1 carb:protein ratio. Sounds a lot, it is, but it works. Split those carbs 50:50 glucose:maltodextrin (simple:complex). Then add in some glutamine. You only need 5g (10 max, 20 is expensive and a waste) and if you are using creatine, whatever your dose of that is. About 5g maintenance. As for the grape juice? That just provides simple carbs and in my equasion they are already provided for, so no need.
In summary, ideal PWO shake (IMO) is:
50g whey protein
75g glucose
75g maltodextrin
5g glutamine
(5g creatine)
All in water and get it down you!
Personally, i drink my whey seperate to the rest, coz the combo of glucose and whey is to much for me to handle, so i have 2 seperate drinks, one after the other.
Hope this helps. |