Claim in MH

[anklebreaker]

PWO nutrition is not overrated; yet, the protocols are debated (as you can see in this thread and others in the forum.)

IMO, the amount and type (of the non-protein part of PWO nutrition) should be dictated by your weight and bodycomp goals.

It would probably help to get your pwo intake more in line with the prescribed ratios if you're trying to gain weight/muscle.

As for your last question, I would never down large amounts of maltose/dextrose after steady cardio.