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Anonymous
basically you want protein and sugar post workout.
my post workout shake is
spoonful of BCAA powder, 2 scoops whey, 3 scoops dextrose.
55g protein, 90g sugar
cut that in half if you are starting out, but keep the ratios the same in terms of macronutrients.
a good beginner idea is 1 scoop protein , and a banana or two
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