Hey everyone,

I know a PWO shake isn't meant to be gone nuts over, but I'm a very meticulous eater, and I eat clean all the time, and I just want to make sure I get the best thing I can for my muscles in my PWO shake.

Many sources say 2:1 carb/pro ratio is recommended for a PWO shake, but some also say that excessive carbs can lead to added body fat over time (and since I'm cutting, I wouldn't want that!)

So I'm begging you kind forum-explorers and health nuts for some advice, as I'm lifting tomorrow morning and would like to have the best shake for growth/recovery after lifting.

All help is truly appreciated guys.

Thanks a lot,
-ACG

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy!

Found this on the 'net also.

I'm thinking of going with:

1 c. skim milk
2 scoops whey protein
1 tbsp. honey
1 banana

This is actually what you SHOULD be "going nuts" over as this is the time your body is in it's most anabolic state. You performed an activity that requires carbs so no, you won't get fat from it. Just be sure your other meals are in line with your goals.

And yes, a 2:1 ratio is about right.

Thanks, LV.

How does that shake look?

I'd utilize whey and dextrose.

assuming the 2:1 PWO shake isn't putting you over your daily calorie or carb limit, then no, its not gonna make you fat. this is why careful meal planning in advance is important...so you don't get screwed at 9pm scrambling for a bunch more food to eat...or get stuck eating 1 bite of cottage cheese because you ate too much earlier in the day.

for leaning out, Dr. Berardi says:
Strength athletes/weight lifters interested in preserving muscle mass while dieting

• Sip 0.4g/kg carbohydrate and 0.2g/kg protein dissolved in 0.5L of water during exercise.
• Eat a solid food meal 1 hour after exercise.

So no PWO shake, rather a during WO shake that's kinda diluted, then a normal whole food meal 60 mins after you finish weight training.