My preworkout meal consists of:
90-110 grams low GI carbs
35-50 grams whey protein
Intraworkout = 30-40 grams dextrose
Post Workout = 60-70 grams dextrose + 35-40 grams whey protein
I use to do waxy maize for years, but then discovered it is similar to oats as far as insulin response = NO GOOD for post workout for a hard gainer.