My understanding of the proper macronutrient ratios of pre- and post-workout drinks should be something like:
Pre: 15-20g protein + 20g carbs
Post: 30g protein + 50-70g carbs
and should be quickly digestable (i.e., liquid form). Correct so far?
I'm looking for some suggestions on forumulating these drinks from normal foods at home; I do not have dextrose, maltodextrin, etc. in any "raw form" to add to a water/whey protein shake. What would be some acceptable substitute "normal" things to add - fruit juice, etc.??
Thanks in advance!
Pre: 15-20g protein + 20g carbs
Post: 30g protein + 50-70g carbs
and should be quickly digestable (i.e., liquid form). Correct so far?
I'm looking for some suggestions on forumulating these drinks from normal foods at home; I do not have dextrose, maltodextrin, etc. in any "raw form" to add to a water/whey protein shake. What would be some acceptable substitute "normal" things to add - fruit juice, etc.??
Thanks in advance!