GO_OUTSIDE!
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The biggest debate I have seen here is over the type of carbohydrate you use hi GI or low GI. But everything I've read has kept the numbers similar: 2grams/lb carbohydrate+1gram/lb hydrolyzed whey protein+ 5-10grams Glutamine + 5-10grams creatine +1litre H2O.
I add 5grams BCAA +1gram V-C +1gram V-E. If you want fast hi GI carbs use 50%dextrose 50%maltodextrin, drink half, sip other half over next 45min. Adjust carbs based on your response. reduce carbs by 50% when cutting.
Personally I'd rather use Oats than dextrose but I've read so much information proclaiming the advantages of hi GI carbs I'm giving them a shot, hope I dont catch typeII diabetes and a fat ass.
Whoops, I must have been hi when I typed that, what I meant was .5gram/kilo of carb and .25gram/kilo prot. Sorry.