If no PWO shake then .....
Ok so I understand that you dont need all the sugary powders pwo. WHat is a good pwo recovery method then. Some whey, maybe a banana and then a solid pwo meal a little later?
Also, is my overall diet good? I weigh around 115 and get in about 170 grams of protein a day from whey, chicken, fish, lean beef, lean turkey, eggs, a little whole milk, etc. Fats are walnut, avocado, and olive oil, and flax seeds, nut butters, avocados, eggs, milk, etc. I eat 2-3 pieces of fruit a day fruit (pears, strawberries, apples, pineapple, grapefruit, oranges), sweet potatoes and beans are kinda the only consistent starchy carb I eat. I'll admit I should get more veggies, but usually I get full quickly and would rather get something more calorically dense in then nutritionally dense to help along with the gaining.