Summary of the key points:
>Immediately after workouts, shoot for about 40 grams of protein from a mix of whey and casein to maximize muscle protein synthesis.
>Consider adding 5-10 grams of BCAAs postworkout to ensure maximal protein synthesis and to further boost the insulin spike. This is especially important if you are in a “no-carb” postworkout phase of your diet.
>When you are consuming carbs, go with about 20-60 grams of high-glycemic carbs depending on your weight, goals, and the intensity and duration of the workout. If you find that a big dose of high-GI carbs leaves you feeling a bit woozy and lethargic then have a smaller dose of high-GI carbs (15-30 grams) and follow it with a small dose of low-GI carbs (15-30 grams), such as fruit, oatmeal, sweet potato, etc.
>During phases of your diet where you are slashing all carbs from your diet and need to skip postworkout carbs, take 40 grams of a protein shake and 5-10 grams of BCAAs. This will keep you anabolic despite being low carb.