Changes

From 1-4 hours after exercise, continued fueling can maintain the muscle's sensitivity to insulin. Using a ratio with more protein and less carbohydrate is generally recommended. John Ivy's book recommends 14 grams protein to 2-4 grams carbohydrate. I have been taking 24 grams of protein with 15-30 grams of Gatorade 2-4 times in this period, providing me with about 150-200 calories per serving. I often drink [[Fellrnr's Go Juice]] immediately after exercise, then swap to more protein/less carbohydrate, finishing off with [[Chocolate Milk for Recovery]]