What type of carbs are good to put in your PWO shake? I read that fruits aren't a good choice...is milk a good choice? how about yogurt? Because I often find a shake with yogurt/milk/crushed ice/protein powder to be quite tasty. I don't know what to put in for carbs!

After a workout you need a higher glycemic carb such as dextrose(corn sugar, gatorade). This kind of carb works best in liquid form as it absorbs faster. After consuming such a carb you will get an insilin spike and this will aid in the nutrient flow into the muscle. Make sure your getting a good quality, easily absorbed protein as well. Whey with Dextrose is what i take. Some take fats as well such as a flax seed oil or something however, personally I dont want anything slowing the absorbtion of the whey and carbs. A bannana is great after a workout as well....A ripe bananna is high in the GI and is packed with potassium which is also bennificial in the transfer of nutrients through too the muscles.

Hope this helps.

As Barry said Dextrose (not just any sugar or juice) is the only type of carb that should be added. U can buy it online and at most health food stores.

If you cant find Dextrose...heres a little tip..

"Smarties"...yes..the candy ..are pure dextrose.

Also, POWDERED Gatorade mix can also be used. Do not use bottled gatorade -- it is not the same.

Dextrose:
http://www.supplementdirect.com/?content=52&product_id=10819

Also, don't even think about consuming fats in your PWO shake. Go for a 2:1 ratio of carbs:protein.

Can anyone give me any foods that are a natural source of dextrose so I can put it into my shake or eat with my shake?