32 oz water
60g waxy maize (WMS)
15g whey isolate/hydrolysate
1 tsp baking soda
1/4 tsp potassium (get the 'lite salt - that's what it is)
*got the basic formula at wikipedia - plus compared it to accelerade and others -- with the switch to WMS which is your better carb option. you can also put in around 20-25g of other potentiators without wrecking your absorption. i.e. 5-10g BCAA, 2g taurine, 5g glutamine, 5g Creatine (cee, gluconate - whatever) 5g l-luecince, 3g arginine (aee), 2g citrulline
**drink 1/3 10 min pre wkt -- 1/3 during -- 1/3 10 min before you finish up
then you can drink another 10 min after your done with your wkt -- wait 20 min and have 40-50g isolate/hydrolysate in 8-16 oz milk.
an hour later have 100g oatmeal and 20g whey