Your post workout carbs grams should be your weight in kilos. That would mean a 90 kilo lifter would need 22.5-30 grams of protein. This more specific to you needs. Should you be someplace and need to eat real food. Tom Morris, M.S., CSCS and Kenny Croxdales, B.A., CSCS Strength, speed and technique are the most important components in cranking more weight.
Complex training is a way to develop all three aspects simultaneously.
Louie Simmons' innovative methods have demonstrated that speed is essential to elevating more weight. You want to outrun your sticking point with speed. Think of moving a heavy weight through a sticking point as driving your car through a mud hole. You sit there spinning your wheels. What you want to do is have enough speed that the momentum carries you through the mud hole, i.e., your sticking point.