Post Workout thoughts on carbs?

I've been told that the optimum post-workout nutrition should contain a 4:1 ratio of carbs to protein (for reasons that aren't worth going into here). You can pay big buck for these, but oddly enough, chocolate milk is perfect for the job.

If you partake in an intense workout, it is recommended to have fast digesting carbs/electrolytes within 30-45 mins. of finishing that workout in an effort to replenish muscle glycogen and promote muscle recovery. Many studies have been done to validate this notion.

It depends on what you're going for to determine how the amount of carbs to protein in which you should consume. In order to properly recover from exercise for your muscles, you should eat carbs/protein within one hour. It will help recovery and muscle growth. The more muscle you have, the more fat you burn. And depending upon the length of the exercise and type, you will need to replenish your electrolytes. For example, running for 60 plus minutes means that you need to replenish your carbs but with the right kind. Be sure to read the labels. Fructose should be the second or third carbohydrate listed. Sucrose (dextrose), glucose, and/or maltodextrin (glucose polymers) should be listed above it. Electrolytes are also important after a workout (sodium, chloride, potassium, and magnesium). They are lost in sweat. Continually, you need amino acids - alanine and glutamine - protein. Ideally for long, strenuous exercises, use a sports drink or supplement with these items in it.

From Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever.

If you partake in an intense workout, it is recommended to have fast digesting carbs/electrolytes within 30-45 mins. of finishing that workout in an effort to replenish muscle glycogen and promote muscle recovery. Many studies have been done to validate this notion.

What is considered intense?

This is similar to the question 'how much weight should I lift?/what's considered heavy?'
It's relative, but your heart rate should be up and the weights should be heavy for you to lift when strength training and you should have a harder time keeping up a conversation when doing cardio.

you will go insane if you listen to all the different advice. I just listen to my body. I eat something before a workout if I feel i need the fuel. I often eat a balanced meal right after because I often feel like I need it the energy and i'm hungry.

I don't touch carbs until 2 hours after a high intensity workout. (by high intensity, I mean bike sprints where you give 100%)
There is a 2 hour window where your body secretes HGH (human growth hormone) and I stick to protein only. If you were to consume sugar, the HGH stops secreting. Carbs after a workout are great for your recovery, so it really depends on what you're looking to get out of your workout.

Okay sir.

You'll hear plenty of different opinions on this, but I believe Carbs are very important. Serious strength training is best followed by a good post workout meal which includes Carbs to replenish glycogen.

Why? Do you believe you deplete glycogen in a single strength training session? According to Alan Aragon, nutritional timing within a 24 hour window is immaterial.
"Preworkout nutrition all but cancels the urgency, unless you’re an endurance athlete with multiple glycogen-depleting events in a single day."

As someone else stated, unless you have a second workout planned within a couple of hours, meal timing and frequency should be primarily driven by personal preference based on overall performance and well being. So basically, if you eat a balanced diet during the course of the day, there is no need for any "post workout meal" with any special macronutrient compostiion other than that which would hit your overall targets for the day. The nutritional timing myth dies hard.

Lots of broscience coming out now.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I agree that you just have to listen to your body. It also depends on what else you have to do immediately afterwards IMO. I go to work at 9A and hit the gym at 5:30a. I typically have an apple or banana pre-workout, and something small immediately after, primarily protein though (small protein shake with milk) which is usually around 7:30A. I then have breakfast when I get to work at 9A. This works for me as I usually don't have the time to sit down and really have breakfast between the gym and work. This way I follow at the very least, the guidline to eat within an hour of finishing my workout.

There are so many different guidelines given on this I tend to just do what my body wants, and stay within my calories otherwise.

Good luck!