HOW MUCH CARBS SHOULD I CONSUME RELATIVE TO PROTEIN IN MY SHAKES?

Protein should beconsumed in a ratio of 2 to 1 for feeding growing muscles so if you have a lean body mass of around 80kg, this would mean around 40 grams of carbs and 20 grams of protein if you are cutting, and 80 grams of carbs and 40 grams of protein if you are in a mass gaining cycle. This should be ingested within 30 minutes of training, and you should have a good meal within one hour of your shake.