That's great information!
Being a novice to this, I really don't know what the accepted ratio is. Yeah, I hear ya about that info on the company's website. But since I'm trying to keep my carbs low I went with the lower ratio.
So you're agreeing with the Armstrong site about 4:1. That's cool. If the lower ratio doesn't work well for me I'll definitely bump it up. But at least now I'm aware of this 2 hour window of opportunity. I never felt better after a workout than I did today.
Think of food as fuel for the body instead of feeding emotions