L-Girl, you could get all your EFAs from ground flaxseed if you like. I like the fiber and lignans you’ll be getting. Check a nutritional desk reference, but if I remember correctly, the fat in 2T of ground flax = 1T of flaxseed oil. Fish oil with a measurable amount of EPA/DHA is available in capsule form if you’re worried about the taste, but you can stick to straight flaxseed for your EFA requirements. EPA & DHA are high performance, cognitive enhancing, cardiovascular supportive, infammation suppressive, endurance enhancing fatty acids. I think they’re worth their weight in gold, from a performance perspective.
You should be eating a whole food meal 1 hour after drinking your Surge. Since you are most carb sensitive (a good thing) fasted state and post workout, that’s an ideal time to take in the majority of your QUALITY carbs. Just stick to green veggies, and you’ll be fine, even though it’s a P+C meal right before bed.