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Is there an optimal ratio of carbs to protein to use in your PWO?

Rock Lee

Member
Hey I was curious if there are any studies or anything about the best ratios of carbs and protein to use for PWO; like twice as much carbs as protein, or twice as much protein as carbs, or making the two amounts even? Or are different ratios better for different goals?
 
It all depends on your goals, age, metabolism, medical conditions (insulin resistance), type of training, etc....Anyone who says there is a fixed rate is wrong.
 
Depends on a lot of things.. are you bulking, cutting, maintaining? How do you train?

I like 75g of dextrose with 50 grams of protein
 
The precise ratio of carbs to protein is always 1.2382728. If you are off, you are screwed.



Seriously, as a general guide, I take equal grams of carbs (oatmeal) and protein (whey blend) PWO when cutting and about twice a much carbs as protein when bulking.
 
cogar.. slow burning carbs are not optimal for quickly restoring your depleted gylcogen stores post workout.. i'd stick to table sugar or another form of simple carbs
 
I thought I read a study where it stated that it doesn't matter what type of GI the carb source is, as long as you consume enough it won't matter.
 
Your right. Doberman is wrong.
 
I thought so, I guess it only comes down to personal preference.

However, make sure to get the preworkout protein in.
 
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That thread explains it all.
 
You could actually get away with either there but I rather have a steady stream of energy so I opt for Low GI source. With a high GI sources you could have a crash mid-workout.
 
Ok, so basically its low gi for both pre and post workout right? Does dextrose fit anywhere in the picture at all? Bulking phase? Or will it just cause you to put on unwanted fat..

What about creatine? How will it fit into a low gi pro shake? Just dump it in anyhow without an insulin spike?
 
One more thing, can you tell us how your pwo shake looks like? Eg, how much whey, skim milk etc?
It'll be much appreciated!
 
High GI is the way to go if you have fuirther activity fairly close to your weight training session. Lets say if you lift, then have football practice or something like that. Other than that there is not a glycogen depleting activity so therefore its not needed.

My shake is easy. Milk + Whey. Thats it.

Once again insulin increases Glut4 permeability and thats why people say you need an insulin spike for creatine. Exercise does this alone so putting you creatine in your Low GI shake is just fine.
 
I use around 2 1/2 cups. It depends on your goals or diet to.
 
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