Everyone was saying to have some fructose (I think?) post workout, and protein.
Just wondered if you guys still think that's helpful or it was just bullshit?
How much protein can a person really absorb in one serving without wasting any of it? How much protein/fructose do you recommend post workout?
That depends. How fast is your metabolism? How much mass are you carrying? How long have you been training?
If you want a basic starting point, I'd say to go with 30 grams of protein and 50-60 grams of simple carbs. Don't get bent around the axle, about fructose vs. dextrose or whatever. Same goes for protein; don't obsess about consuming cross-filtered, ion-exchange, hydrolyzed, smack-it-up-flip-it-rub-it-down whey protein (unless you can get it cheap on clearance
).
I've used those Odwalla Protein Monster smoothies, from time to time, as a post-workout drink. As long as you get the protein and carbs in your system within 45-60 minutes after you finished hitting the iron, you'll be fine.