2 scoops unflavoured whey
1.5g Beta analine
unflavoured as it means my shake is under 4g Carbs, while still getting 50g Protein.
Take it within 10 minutes of my last set.
Why don’t you consume carbs PWO? You won’t get that much needed insulin spike to promote growth.
He may get a plentiful amount of carbs the rest of the day. Long as he gets a few grams in it will be more than sufficient. Your body releases insulin when ingesting protein as well. I’m not sure it’s neccessary to spike it off the charts…your body will only take what it needs/can hold…spiking it even more isn’t going to take more. How much exactly, I’m sure it completely individual, some may need more/less. I think listenin to your body an how you feel and whetehr or not you are making progress are good things to look at.
I train at home so I have been opting for real food lately. I have a large meal about an hour before I begin to train, and then depending how I feel I will ‘graze’ throughout my sets, or just eat when i’m finished. Usually some variation of chicken. sometimes a large egg salad. Then I usually throw in a handful of whatever fruit I have laying around.