ExRx.net

After my workouts, I typically drink a protein shake that contains 23g of protein and 4g of carbs (2 sugar and 2 fiber). I'm wondering if these carbs are enough to maximize the uptake of that much protein. Is there an ideal mix in terms of carb grams per protein gram?

It depends on how hard your workout was and what you need to do for the rest of the day. The protein is important for replacing that broken down by the training, but the carbs are more to replenish glycogen so you're able to get on with more training later on. If that's your last training period of the day, you may be better off to put off any carbs for an hour or two to allow your growth hormones time to work.

Note that this is just my opinion and I'm not going to give studies to back this up.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD