How much protein & how many carbs should my pre & post-workout drink have?
Your pre-workout or post-workout drink should have twice the amount of carbs in comparison to the amount of protein. My smoothies typically have 30 or 45 grams of carbs, with half of those grams as protein. For instance, a banana has 30 grams of carbs, so I will put 15 grams of protein powder in my shake. Since a typical scoop of protein powder has 20 grams, I just use 3/4 of a scoop.
If I have a cup and a half of mangoes, which is about 45 grams of carbs, I’ll add a full scoop of protein powder that contains 20 grams of protein. Now that you’re fueled up with the right combination of protein and carbohydrates, start your workout!