exactly cooki, but even more important than getting the protein in....is getting it to where its needed!
thats where you need very simple carbs.
basically when you work out glycogen and glucose is burned for energy...this obviously causes blood glucose levels to drop, which in turn makes your insulin levels drop.
when insulin drops, cortisol rises - which you DO NOT want! cortisol is catabolic which means when this starts to take over, it will break down muscle to use as energy (muscle > protein > glucose > energy) ! (seriously dont want that ;-)
therefore immediately following a workout you need to suppress the cortisol, raise the insulin levels and pump protein back to the muscle for repair.
the best way to dramatically increase insulin and thereby decrease cortisol is to get some simple carbs down your neck ASAP - the quicker you do it, the quicker your body gets to a anabolic state and muscle repair (and growth!!) can occur!
also you really dont want anything else at this time, just simple carbs and fast absorbing protein - whey.
if you start adding complex carbs then you are just delaying things, they take far too long to break down which means insulin will not be released in a big hit like we need.
goes with out saying fat etc. as well is a no-no as it takes a hell of a lot to break down time wise and process wise.
the two best sources of simple carbs are dextrose and maltodextrin, health stores sell dextrose but i had to get my malto online but apparantly some brewer shops sell it (altho the brewery i work at doesnt use it?! go figure!)
the ratio i use is:
carbs (50/50 malto/dextrose) - 5g carbs per 10lbs body weight
whey - half the carbs (so if 100g carbs, use 50g protein)
water - fill the mixer up.....and then some!
the way i like to drink it, up to you though is to chug 1/2 immediately, then sip on the rest over 50 mins or so. Have any vits at this point as well, because your body will be pretty defficient.
at the end of this, have your meal!
Hope that answers your question mate, went into quite a bit of detail but hope you followed!
any questions shout, nutrition is my stronger point
