I usually just get a 'Carbo Force' by ABB. Has 109 carbs, 33 sugars. Slam on of those and then 40-50 grams of a protien shake.
Or, i juse use one serving of N-large. Something like 86 carbs, 35 sugar and 50 grams of protien.... cant remember exactely off the top of my head. Or you couild just do a dextrose/whey protien mix. There are A LOT of options IMO.
First meal is usually basic. Try and get 50grams of Protien, 50 carbs and No fat. Obviously Crab intake is going to vary depending on how you feel.... but IMO always go atleast 50g in your fist meal min....
Example: 8oz Chickin, 1 cup rice, Steamed Veggies..... Spice up the chickin and Rice and there you have it. Flush it down the skim milk if you would like also.
Yep, thats right, i'm a monkey and you're not.