I'd go for more carb post-workout. Ori's Warrior Bars are about 15 grams protein and 25 grams carb, and work nicely post-workout for me.

The amount produced by any recipe is arbitrary - eat what you want/need, or adjust the recipe to produce more or less. The stew-type recipes usually keep nicely in the refrigerator for a few days.

-S-http://www.kbnj.com