Best PWO Meal/Shake?

Nutrition
1

Any reccomendations? My work/life schedule requires that I workout out at around 8:30 at night for 45 minutes - 1 hour. I go to bed around 10:00 because I generally get up between 5 and 5:30AM. For my scenario, what’s the best PWO meal/shake?

Currently I use a mixture of whey and casein with some gatorade combined with a small/medium size meal of cottage cheese, natty PB or eggs with some fruit or veggie’s. Any improvements that you’d make to this?

Thanks

2

I’d take Surge at 9:30 and eat my meal at 10 or 1015.

3

[quote]jehovasfitness wrote:
I’d take Surge at 9:30 and eat my meal at 10 or 1015.[/quote]

Thanks, my problem is that I need to combine my PWO shake such as Surge or the like with a meal since I don’t get done working out until around 9:20-9:30 and go to bed around 10PM.