So what do ya'lls PWO shakes consist of, if you have any? Mine consists of: 1) ON 100% gold label strawberry flavored whey protein (1 scoop, or about 24 grams of protein) 2) Gatorade lemon lime sports drink powered mix (3/4 of a scoop, or about 45 grams of simple sugars) 3) Mixed in a blender, or with a spoon in a big big cup, with anywhere from 12-16 oz. of water. If I want a thicker consistency, I use around 10 oz. of water instead. If I might add, the above PWO drink is quite fruity tasting, and doesn't taste bad at all. I should try experimenting with fruit punch gatorade... DWO (during work out) I just drink the protein powder in about 10 oz. of water and sip it throughout. Post yours!