I've always gone with high GI (dextrose) and low GI (oatmeal) postworkout. Fast assimilation plus slow which will tide you over until your PPWO meal. You really do need some sustained release carbohydrate. And to be honest, my postworkout shake is 60% casein, 40% whey which also has fast assimilation that's needed immediately postworkout, and slow assimilation which will keep the aminos flowing until my meal. That ensures there's no dead space between my shake and meal.

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