Currently This is what my PWO drink consists of:
1.5 scoops of All the Whey protein powder blend = ~30 grams protein
1 scoop of powdered gatorade = ~60 grams of carbohydrates
1 spoon of creatine = ~5-10 grams
On days where it's mostly lifting as opposed to a met con I'll drink the shake throughout the session. I can't drink or eat before/during a metcon workout though it definitely causes nausea.
I used to do the protein+grape juice thing all the time and that works great but it was kind of a hassle always transporting a seperate bottle for the grape juice with me that is the only con of that method IMO.