Hello, I really hope my 2nd thread will be better than my 1st one, haha. Maybe its more of a language barrier thing than a real question, but I want to be sure. In the book "The grapplers guide to nutrition" Berardi and Fry write: "As a starting point, athletes should begin by sipping a liquid carbohydrate protein drink immediately prior to or during exercise. Further, immediately after exercise, a similar drink should be consumed. This drink should contain rapidly digesting protein (whey protein or whey protein hydrolysates) and carbohydrates (dextrose or maltodextrin), as well as some BCAA (branched chain amino acids). Exercise beverages should be diluted to 6 – 12% concentrations (60 – 120g of drink per 1000ml water). These concentrations have been proven to be most effective for rehydration purposes. The drinks should provide approximately 0.8g carbohydrate/kg of body mass and 0.4g protein/kg body mass. Of course, as discussed earlier, experimentation with differing amounts of energy is important to determine the best composition for each individual athlete. So being with 0.8g carbohydrate/kg of body mass and 0.4g protein/kg body mass and experiment from there." So to get the numbers straight: What they are saying is, that for a 150lb athlete like me, I make one 1000ml drink containing 120g carbs and 60g protein and then take 10% of THAT to mix it with another 1000ml of water. So in the end I have one 1100ml 6g protein, 12g carb exercise drink, and one 900ml 108g carb, 54g protein post workout drink? I imagine they dont have to be the same, so I can make an exercise drink with green tea, and a post workout shake with grain-milk or something. Its just about the numbers right? Havent heard or read much about during exercise drinks, so I wanted to ask. regards, now edit: Im really confused now. In the "wrap up" at the end of the section he writes: During workouts and immediately after workouts athletes should sip a fast digesting carbohydrate-protein drink containing around 0.8g carbohydrate/kg and 0.4g protein/kg. Which would mean having a 120g carb and 60g protein drink DURING AND after workout. That seems intense.