How much protein / sugar (dextrose?) is recommended to put in your protein shake after a weight training session? - I do about a 40 minute session usually.

Also, how does this shake impact the amount of fat that I burn when I do my cardio after my weight training session?

Thank you!

Well ideally you want to be using straight glucose and not dextrose. However, depending on you bodyweight you will want between 20 and 40 grams with your protein. Generally guideline: if you are over 180 pounds use 40 grams. If you weightless just adjust accordingly.

As far as fat burning after your weight training it depends on the type of cardio you are doing. Ideally you should split your cardio and weight training sesssions at least 8hrs apart for optimal gains. Personally, I take 40g of glucose and 30g of protein before and after both my weight training sessions and my cardio sessions. This greatly increases the anabolic effect from training, stops muscle catabolism, severly increases your rate of muscle protein synthesis and quickly restores your blood sugar levels and muscle glycogen levels. This approach insures that you are never tapping into lean muscle durning training and also greatly improves your recovery and anabolic response to training. What you consume up to 3hrs after your workout will not be stored as fat.

Dextrose is glucose. :)
The post workout shake formula I've always used and recommended for muscle gain is 25% bodyweight in grams of protein/whey, 50% bodyweight in grams of carbohydtrates/glucose. Drop carbs to 25 or 30% for fat loss or maintenance.

Dextrose is glucose.

Your so right! Thanks. I get brainwashed sometimes by the vernacular of the medical/scientic literature and even forget my own name on occasion. Thanks for squaring me away. :eek: