The Full Scoop: Optimal Intake of Protein and Carbs to Enhance Your Training

Filed under: General Health, Nutrition, Training

Well Everybody Knows

Everybody knows that the first rule of a post-training shake is that it has to be fast. You must drink it as soon as you are done or you won’t get jacked. You must drink the fastest protein on earth with only the fastest carbs, no fiber or fat allowed! This usually entails people drinking whey protein, either in the form of isolates or hydrolysates, because concentrates are just too darn slow.  The carbs are usually from maltodextrin or dextrose, and maybe even that fancy new waxy maize starch. Anything with fiber , fat or fructose is terrible and will decrease absorption time. Right? We know all of this because that is what we have always been told. No one denies that this is effective, as it has worked for millions of people, but does effective equal optimal? What are we actually trying to accomplish with this shake?

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Posted on February 28th, 2011 by Brian St. Pierre


  1. lpm Says:

    I noticed you recommended a protein supplement sweetened with stevia. I did a little google on stevia, and the FDA does not allow it. I was concerned when I reflect on all the crap that they do allow. At the risk of syllogistic fallacy, stevia must therefore be really bad.

    Is stevia really safe?

  2. Scott Says:

    Thanks for the info in this article and generally for all the information you publish in your blog.

    Do you have any recommendations for pre-workout nutrition for someone who works out 45 minutes after waking and who feels gross if he has a protein shake within 45 or 60 minutes before working out?


  3. Brian St. Pierre Says:


    Here is a good primer on stevia –

    I’m not sure what you mean when you say the FDA does not allow it. The FDA has declared stevia to be Generally Recognized as Safe and Reb A (one of the naturally sweet glycosides of the stevia plant) is allowed as a food additive.

    So yes it is safe, with the World Health Organization stating that an acceptable daily intake can be up to 4mg/kg/day.


    Thanks for the kind words. You might be better served by a simple protein bar like a Jaybar. Or even just some BCAAs at the least if you just have a really sensitive stomach.

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