Post workout nutrition

[RUBICON19]

What are your thoughts on post workout nutrition? Timing? Nutrients? Liquid? Solid?

[RUBICON19]

Currently, I am using 20-30 grams maltodextrin + 20 grams dextrose + 50 grams whey from Nectar.
I do this immediately post workout, although this may change. I may pick up some cell mass which will force me to have my shake and hour later. According to fx this may be a better approach anyway.

[Intensity]

Rubicon, for now, what works for me is a post workout drink 0-15 mins after the workout and a solid meal 1 hour after the post workout shake! I train at 5h30 PM so i eat at 7h15 (shake), 8h15 (solid meal) and 10h15 before bed!

Off season post workout: 60g of fast digesting protein / 60g ( and i'll go as high as 120g on the last days of the off season) of maltodextrose and dextrose

Off season 1 hour after after post workout drink: 40g of protein / 50g (up to 100g by the end of off season diet) of carbs

In season post workout: I keep the protein to 60g but i'll slowly decrease the carbs… but never… ever... lower than 40g. (Even if it's my only 40g of carbs during the day!)

In season 1 hour after post workout drink: 20 to 40g of protein / 0 to 30g of carbs!

Mo

[hossjob]

Intensity hit the nail on the head here. The best strength/power gains I ever got (and I WAS TRAINING FOR STRENGTH/POWER at the time) was in college when I'd do this:

Immediately PWO: 50 Carbs, 50 Whey Protein, 10 Creatine

1 Hour Later: 50 Protein (from Red Meat) & 30-60 Carbs from Whole Food Source

I did carry a little extra body fat, but it was right before we started our competitive season for baseball and I ALWAYS played better w/ a little extra body fat, so I sacrificed looking pretty. hahaha

That being said, I'd prolly go with soemthing very similar, but increase the PWO carbs in my shake to 60 or 70 and keep my 1 hour later meal down to 30 or 40 carbs right now since I'm a BODYBUILDER and I tend to gain fat easily.