What do you people have after your cardio sessions?
My cardio is walking daily and explosive sprint training 2 - 3 times per week (about 30 minutes of: sprinting for 100m on the track, then walking till I feel recouped enough to do another 100m explosive sprint).
Currently I have a 40g/25g (protein/complex-carbs) shake just after the cool down.
I tend to agree with what you're currently using, or even a smaller amount of carbs. Even my workouts that involve 20-25 minutes of HIT cardio still doesn't include a carb-heavy protein shake.
The idea is that most people will not perfom enough overall work in a typical 60-80 minute workout to really necessitate a hi-carb post work out shake. As long as pre-workout nutrition is covered, then your body will use its glycogen stores from meals throughout the day to aid the recovery process enough that an additional high amount of carbs will not further benefit. In a post-workout state your body is already "primed" for maximum nutrient uptake, so I rarely see the need for people (especially when cutting or wanting to maintain a reasonably lean bf (<12%) ) to add a high amount of simple carbs to your shake.
Obviously this is variable based on your day to day activity, time of workout, and your carb sensitivity too. If your doing the early AM thing then I think @30 gms of carbs post workout are appropriate. I'm aware there is evidence that carbohydrates after weight training aid the recovery process - but based on what works for me, a whey protein isolate shake immediately after training is what has worked the best, followed 60 minutes later by a moderate (complex) carb + moderate protein solid food meal....
