Those with experience in making your typical pwo shake of maltodextrin, dextrose and whey, what ration is optimal for you? I've seen recommendations of 3T Dex, 2T Malto, 20g Whey. I've seen 50g of each.

Then I found this table (attached) which calculates the proper ratios for your weight and whether you are bulking or cutting.

For me, cutting, it recommends 2 scoops whey, 1.5T Dex and 3.8 T Malto plus a small amount of sodium.

What say you?

I'm tweaking my PWO shake now for bulking. Kino had recommended 50g dex/50 g malto/50 g whey. I'm gonna give this ratio a try, but I might lower the portions slightly. I'm not sure I want quite that large a PWO, but I'm still deciding. I'm about to check out your table. I'll let you know how that ratio works out for me.

Thanks- for me it recommends 2 scoops whey to 22g each of dex and malto. I'm going to start with that tomorrow.

Thanks- for me it recommends 2 scoops whey to 22g each of dex and malto. I'm going to start with that tomorrow.

Sounds good.

Thanks- for me it recommends 2 scoops whey to 22g each of dex and malto. I'm going to start with that tomorrow.

A scoop ~= 23 g protein?
Wouldn't this give you close to a 1:1 ratio then, of 46:44 ? I thought it was to be more 2:1?

A scoop ~= 23 g protein?
Wouldn't this give you close to a 1:1 ratio then, of 46:44 ? I thought it was to be more 2:1?

hmm. that seems to be true. For me, I was given 40 g of protein and 40 g each of malto and dex. So, the spreadsheat maintained the 2:1 ratio. The protein was 1.7 scops whey to the entire carb mixture. But I'm bulking. For cutting, it does seem that the spreadsheet does follow the 1:1: ratio. I've always followed the 2:1 ratio even during the cutting, but perhaps this isn't necessary. Let us know how it goes, Hort.

Those with experience in making your typical pwo shake of maltodextrin, dextrose and whey, what ration is optimal for you? I've seen recommendations of 3T Dex, 2T Malto, 20g Whey. I've seen 50g of each.

Then I found this table (attached) which calculates the proper ratios for your weight and whether you are bulking or cutting.

For me, cutting, it recommends 2 scoops whey, 1.5T Dex and 3.8 T Malto plus a small amount of sodium.

What say you?

I am 184lbs and man this spreadsheet tells me to use over 7 cups of water!!! No way.

I do my cutting PWO like this....
1 scoop ATW Isolate 23g protein
25g Dex and 25g malto
Mixed in 12 to 16ounces of water. I down this shake and im done.

How much water are you guys using? Do you really make these huge shakes???

I am 184lbs and man this spreadsheet tells me to use over 7 cups of water!!! No way.

I do my cutting PWO like this....
1 scoop ATW Isolate 23g protein
25g Dex and 25g malto
Mixed in 12 to 16ounces of water. I down this shake and im done.

How much water are you guys using? Do you really make these huge shakes???

I use about 4 cups of water. I put the dex, malto, and whey in a 32 ounce water bottle. I fill it with water at the end of my workouts and shake it up. It works fine. Not too watery for my tastes or too hard for me to down it. I probably drink another cup or two of water afterwards.

Yeah- a lot of people have questioned the water thing and I don't have a big enough jug to do that either. He explains that you should drink a percentage within 15 minutes then complete the remainder over one hour. I'm not doing that, just going slower on the shake overall.

And yeah, it's not 2:1... I'll try it for a while and see how it goes.

I use a 1:1 ratio and I don't take in more than 40g of Dextrose post workout or I find that I crash. It also depends on the muscle groups worked. Workouts are pretty intense and always to failure.

I think you want the spike, but dextrose has no nutritional value. Excess protein is wasted. When you read recommendations for PWO shakes, make sure they aren't pushed by supplement companies. After all, the more you consume, the more they make. I say, use trial and error and find what works for you. Everyone responds to different methods and PWO is no exception. :gl:

Oops. I down the thing in less than a minute. My shakes are really watery even though i use just 12oz water. Besides the 1 scoop of protein isolate, i use NOW FOODS dextrose and CARBOGAIN maltodextrin. Maybe my ingredients make it really watery? I down it for the spike. My shake does taste good though...like candy. I use orange or banana isolate from all the whey.


Was i doing it wrong this whole time by downing it? I did see results when i switched to this but i want to be as effecient as possible.

Oops. I down the thing in less than a minute. My shakes are really watery even though i use just 12oz water. Besides the 1 scoop of protein isolate, i use NOW FOODS dextrose and CARBOGAIN maltodextrin. Maybe my ingredients make it really watery? I down it for the spike. My shake does taste good though...like candy. I use orange or banana isolate from all the whey.


Was i doing it wrong this whole time by downing it? I did see results when i switched to this but i want to be as effecient as possible.

I down it and have a whole foods meal maybe 45 minutes later. I don't see a problem with it.

I down it and have a whole foods meal maybe 45 minutes later. I don't see a problem with it.

Yeah. Thats exactly what i do. Cool, i will stick with what i have been doing. I knew it was working!