You'll want approximately a 3:1 ratio of carbs to protein. Low fat. Check out the weight gainers. Reduce the serving size to around...60g of carbs/20g of protein. That's a pretty optimal PWO shake that will aid in recovery.
MRI War is overpriced crap and so are most of the other supplements marketed towards recovery. The main difference between them and weight gainers is the price and the extra fillers that don't do anything.
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