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You want fast absorbing carbs, something like glucose or sucrose, and you want to ensure they can get into your bloodstream quickly so you need to hold back on the protein for this little post workout dose. Men do better with a 4:1 ratio where women need 3:1 or even 2:1 (as we get into our 40s up). You can do your protein intake a little later this immediate post workout is for glycogen replacement..

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