rkaenv

I am looking for something to use after finishing 1 hr of weight lifting or 20 minutes of HIIT. I have a pre workout shake 1hr before the exercises as well with protein and complex carbs.

What types of carbs are best to eat pwo. Many have recommended dextrose, maltodextrin and waxy maize starch. Will fruit and oats work just as well or is pure sugar or starch needed?

thats good

Can someone design a post-workout shake for me. I am 135 lbs This is for after 50 minutes of weight lifting or 45 minutes of intense cardio on alternating days.