Fra "Question of Strength By Charles Poliquin"
http://www.t-nation.com/findArticle.do?article=body_75cpI've also customized my post-workout recipe. Since 1982, I've been a strong advocate of post-workout liquid nutrition. In my book, I made a rather precise recommendation for post-carb intake. After lengthy discussions with Dr. Mauro DiPasquale and Dr. Eric Serrano, and after analyzing the feedback of personal trainers who used the formula, I've come up with a new formula. Here's my latest recommendations based on my observations and a host of scientific research (these recommendations are for one-hour workouts):
Protein content: It should be at least 0.6 g/kg of lean body mass. So if the athlete weighs 90 kg (about 198 pounds) with 10% bodyfat, that would represent at least 50 grams of protein.
Carbohydrate intake: My previous recommendations were based on the research available at the time. I generally recommended two g/kg of bodyweight but, after being exposed to more research and discussing it with my colleagues over the years, I have come to the the conclusion that the total carb content of your drink should be a reflection of the training volume for the training session?the greater the number of reps per training unit, the greater the carbohydrate intake.
The trouble is that all reps aren't necessarily equal. A squatting or deadlifting rep is more demanding than a curl or triceps extension. By the same token, three reps of slow-tempo squats have different caloric requirements than three reps in the power clean. Still, you may want to make the assumption that all reps are equal so it doesn't get too complicated.
12-72 reps per workout: 0.6 g/kg/LBM
73-200 reps per workout: 0.8 g/kg/LBM
200-360 reps per workout: 1.0 g/kg/LBM
360-450 reps per workout: 1.2 g/kg/LBM
Så mye karbs bør du visst ha innpå rett etter trening..
Jeg tar en shake med både prot og karbs umiddelbart etter trening, når jeg har tatt den siste reppen, så er det rett i kjøleskapet på gymet å hive innpå..