yes HK, i had forgotten BCAA’s, and of course if it’s hydrolised protein it’s better too 
Dextrose or sucrose? Do you mean some kind of sugar water mixture?
And what is ‘WHP’?
[quote]kevinguy wrote:
Dextrose or sucrose? Do you mean some kind of sugar water mixture?
And what is ‘WHP’?[/quote]
dextrose and maltodextrin are better than sucrose.
yes it is sugar and protein mixed in water
wph = whey protein hydrolysate (hydrolized whey protein)
also, i use sugar to protein closer to 2:1 ratio, but there are differing opinions.
so here is the shake:
1 part dextrose
1 part maltodextrin
1 part wph
optional:
creatine
bcaa powder
start drinking immediately after workout.
[quote]oscarlinho wrote:
Sorry but i have to disagree about milk being handy as a insulin spiking nutrient.
Milk is actually regarded as being Low Gi with a GI rating of 30 therefore not ideal for post workout insulin secretion manipulation.
Also,
Syntha-6 is made up of 6 diff. complete proteins of which casein is just a fraction (its hardly a casein based protein supp).[/quote]
Milk is very high on the insulin index.
Syntha-6 is a time released protein thing, I WOULD clasify it as a casein blend, similar to Metabolic Drive but not as good (imho). Definitely far from ideal post workout if ones looking for fast acting whey hydrolysate. Fine as a meal replacement type protein though I suppose, as long as you add things to it.