----- Original Message ----- From: "Bryan D. Andrews" <[log in to unmask]> I am thinking a banana just before my protein shake (around 50g of protein), but this still isn't anywhere near the 4 to 1 (carb to protein) that many recommend. When added to the carbs in the shake I would be getting around 40 g carbs and 50g protein. >Thoughts? How about the banana before the workout and a steak and salad about 45 min following the workout. That gives you time for a cool down, a shower and fixing the meal. Why the shake? Oliva (who is behind on posts)