Get a PWO shake with plenty of fast carbs.
At least 100 grams, a blend of maltodextrin and dextrose seems to be ideal when it comes to regular carbs.
Also have approx 16-20% of protein in the PWO. In this case, approx 25 grams protein powder (if it is 80% protein).
So mostly carbs in other words.
Start sipping from it halfway into the workout, when you're done, you should have drunk half of it, then drink the rest of it.
I would personally like to see people experiment with going higher on the PWO shake.
I know a scientist who recommended me to take 180 grams to get any badass insulin spike.
The total calories for the day would still be the same however.
YIP
Zack