Tweetwhats your stats...weight, hieght, ect...basicly i like to get a 2 to 1 ratio of carbs to protien, post workout...i go with a whey ion exchange at 50grams and carbs at 90-100 grams...(for a carb source, i'm gonna be switching to waximaize (sp?), you can pick it up at true protien (click on banner on first page)