zone ratio

optimal ratio protein to carbohydrate 0.75
i.e. 3 grams of protein for every 4 grams of carbohydrate

stick within the zone of 0.60 to 1.

fibre is good for lowering GI levels for carbohdrates.
but actually aint good for proteins, which reduces the digestibility of protein, hence lowering absorbtion of protein. thats why vegetable based protein generally have lower rate of absorbality compared to animal based proteins.
hence the use of isolated whey protein, which has the fibre stripped out. as a good source.

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snatch & the grey man