PWO these days it kind of depends. I'm a paleo eater for about 85%-90%. PWO I just drop a scoop of MPI in some water and chug it... chased along with a yam or sweet potato.
Or I'll go a whole food route with a yam, maybe part of a banana and enough protein for 30-40 grams. When I'm in a deficit I notice a big difference in recovery keeping carbs high, protein solid and fat next to non existent. When I'm in a deficit, I feel like crap regardless of what I'm eating PWO.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim