Carb To Protein Ratio

Now, what then are the optimal portions to take in regarding your protein/carbohydrate shake? Weight and training intensity are two factors that play a role here. Most sources suggest .25 (cutting) to .50 (mass gaining) per pound of lean body mass.

Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a mass gaining cycle. This should be ingested within 30 minutes of training, and you should have a good meal within one hour of your shake.