Poliquin's Question of Strength:
Pay close attention to post-workout nutrition. Liquid nutrition is best. For a 200-
pound bodybuilder, I recommend a shake containing 40-50 grams of protein and an
appropriate number of carbs. Here's my updated formula for post workout carb
1.0 gram of carbs per kg of bodyweight if total reps per workout is 80 reps
or less (relative-strength workout)
1.5 grams of carbs per kg of bodyweight if total reps per workout is around
250 reps (25 sets of 10 reps)
2.0 grams of carbs per kg of bodyweight if total reps per workout is 400 reps
or more (30 sets of 15 RM)
Obviously, simple math will allow you to figure out how many reps you did and
what your total volume of training was for that day.
When training twice a day, I suggest you take a very good anti-oxidant formula
and an extra 10 grams of vitamin C each day.