Sure, happy to. It’s something that has evolved over time, but I started with some combo of malto+whey from @danteisms excellent log https://t-nation.com/t/natty-on-pennies and then as experimentation brought me to where I am today. The high BCAA count is from Refined Physique Transformation And the reasons for included cinnamon are outlined here Cinnamon in Peri-workout Nutrition (in short, improve insulin sensitivity).
CT has written about pineapple as a post-workout carb source on his site (it has tons of other benefits as well). The grams are just what fits into my daily calorie allowance and add up to an okay amount. I base my peri-workout nutrition macro spread from what 2-3 servings of Biotest Plazma and 2 servings of Mag-10 adds up to.
I’ve gone lower carb in the past but as the weight on the bar has gone up, I’ve found I need more carbs during a training session to get through it.
Why whey and casein? Well, casein for satiety and I happen to have both at my desk at the office which is where I take in this shake.