In an article by Mr. Berardi, he says that 0.8g/kg bodyweight of carbs (dextrose and maltodextrin) with 0.4g/kilo whey hydrosolate with some BCAAs is optimal for recovery.
I'm trying to duplicate this as best I can, but can only use dextrose and a whey protein blend of whey concentrate and isolate, which I know is much slower digesting. No BCAAs either, but this is not a concern for me.
With the type of protein I have, how long before taking the dextrose after lifting should I take the protein to achieve the maximum insulin responce?
I am cutting right now, I know a lot of you will tell me that I shouldn't take the carbs at all, but for me a faster recovery is more important, I adjust my cardio accordingly to compensate for the carbs. At the moment I lift and then do 30 min cardio after.
Should I take the protein after lifting but before cardio, so by the time I take the carbs the protein will have started to digest? or should I take the protein before I lift? or maybe I should take protein before lifting and after with the carbs? or should I just continue to take them together after lifting? I'm lost, please help!