Post-workout, what is the best carb:protein ratio?

From what i understand, the insulin release post-workout blunts growth hormone release. The growth hormone can help you build muscle, so I stick with just a protein supplement post-workout, particularly when weigh training. Some people think you need to restock your glycogen stores which will be depleted, but they will refill over the rest of the day from any carbs you eat with your meals.

Thanks for the reply.

The think is this would be my last carbs of the day as i train at 7pm every night. Only meal after training is fish or steak with green veg and maybe a poached egg

Hi Mark

2 great answers to similar "post" training questions below

Should my post workout carbs be High GI or Low GI?

What are the best pre and post workout meals or supplements?

Hi Mark

In addition to the links above, the "ratio" depends upon your goals. You should always have at least 20 grams of whey protein after training. Beyond this, the question becomes, "do you have as little as 25 grams of carbs with it or as many as 150 grams"?

If you are cutting and you have a slow metabolism and you aren't very active and only go to the gym 3 days per week then go closer to 25 grams. If you are bulking and have a fast metabolism and are active and you aren't currently gaining weight but you'd like to, then go closer to 150.

Thanks everyone for the replies.