Since reading here, I have changed my routine to eating before I work out. I have found though that I am not as inspired to go down and start exercizing after having my little breakfast. So it has been harder to get motivated, but I do feel better than when I was working out before breakfast.

It's a trade and it's worth it. I just remind myself that even though I'm chilling and having my nice egg sandwich, relaxing with the New Yorker and a big glass of water, I still have yet to get off my toosh and go down to that bike (or whatever I am doing that day.)

I'd like a little advice from the pros on this topic. I find myself in a bit of stuck position with some of my workouts, due to the nature of my activity. Essentially, I head down to the gym about an hour before I actually open it up for the student athletes. I complete my weight training within that hour, pop the doors open, and then hop on the treadmill for between 20 mins to (eventually) 30-35 mins. However, once I am done on the treadmill, I will be in the gym for at least 2 more hours supervising and aiding the student athletes. Then on certain other days, I will be going outside for another 60-90 minutes to work with the football team. Basically, there ends up being anywhere from 2 to 4 hours between when I finish my own personal workout and when I am able to get back home for a meal.

What I am looking for is some suggestions on creating a post workout meal that I can take to the gym. I don't have a way to keep things cold, and can't be having anything messy or difficult since I technically shouldn't be eating down in the weightroom. As the only person supervising, I can't just step out for my meal either. Also, though I realize that most workouts are not really all that glycogen depleting, I would still like something that can help me take advantage of insulin right after my workout. So I am figuring something that is quick digesting, with a good amount of carbs to invoke that response. I suppose I am looking for something that I can toss into a shaker, add some water after my workout and down it quick and get it out of the way. Is there a ratio of macros that is more optimal for this? What sources of powdered and mixable substances are there? A simple whey with table sugar added or something? lol. Also, is it more optimal to take in this meal right after weightlifting, or at the end of the entire workout including cardio? Any other substances which would be smart for hard training?

What do you guys do to fit this niche? Or even better, what would you do in my position? Open to all suggestions and advice, other than changing my schedule, lol. Things like driving to the gym, doing my workout, driving home to eat a normal meal, and then driving back to the gym are not really viable.

It will be another week or so before my workouts start to get back into competitive athlete levels, so I have some time to get this figured out before it starts to become a bit more critical.

Quick stats:
male
6'3"
412 pounds, 40-45% bf
Total Calories on workout days 2800-3000

if there are any other stats needed in order to provide accurate suggestions, let me know and I will post them.

thanks for taking the time to look this over

As far as keeping thing cold, can you not carry a mini-cooler, the size for lunch buckets? I've been taking one of those with me when I go mountain biking. I carry a big insulated Polar 24 ounce bottle for a sports drink for taking with me, a food grade plastic Fox 20 ounce bottle for a protein shake for afterwards, and a big roast beef and swiss sandwich with a bunch of spinach in it for afterwards. I still have room left over and I can still fit so much ice in there that it will keep cold all day in a hot car. I could fit alot more food in there if I didn't carry the sports drink bottle for carrying with me on the way down but I try to keep it cold until the last minute and hope that the insulated bottle keeps it as cold as possible during the ride. Anyway, if I can keep things cold in a hot car for that long surely you can keep things cold indoors.

As for things that don't have to be cold, I carry quite a bit of food with me like that... beef jerky, Clif Bars, trail mix, dried apricots, and pistachios. I just keep it all in some outside pockets in a gym bag.

Whey, dextrose, and maltodextrin is my PWO shake.

The PWO "window" is over-hyped IMO as long as you've been eating before your workout. However, I do believe there is a window there. It's just not as magical as many make it out to be.

Good advice. My favorite post-workout recovery meal is a scoop of chocolate whey powder in two cups of skim milk poured over 2 servings of Rice Chex. I've used dextrose (glucose tablets) in the past, but don't love the extra sugar -- especially if I'm trying to cut some belly fat. The Rice Chex do a nice job of providing a fast digesting source of simple carbs. Plus, it's the one time of day I can look forward to not always eating a 100% whole grain cereal.

The whey protein digests fast, the skim milk provides some casein for the following couple of hours and the Rice Chex provide a quick blood sugar spike (although clearly not as much of a spike as the glucose tablets.) This has worked really well for me and helped me put muscle on without adding a lot of body fat in the process. Comes in at around 600-700 calories. Perfect.

I then usually follow up with a whole food meal about 2 hours later.

the thing with protein shakes is that they are supposed to be meal replacements...most of them are putting a lot of calories into your body...but they do help to replenish what was lost and build up muscle...not so good for losing weight tho

I'm not sure what you've been looking at but most protein powders are not meant to be meal replacements. They're simply meant to supplement your protein intake.

And most are not high in calories.

Most run around 100-130 calories.