Before a workout - 15 minutes prior - I would have a shake consisting of a cup of oats and two scoops of ON whey. But I JUST ran out of oats and I'm not too sure what I can take with my shake. Anyone have some suggestions? Thanks!

Fruit?

Sweet Tarts? (basically Dextrose/Maltodextrin, exactly what many use for workout fast carbs)

Powdered Gatoraid?

Unfortunately, I don't have any fruits or sweet tart. I do have gatorade powder but I usually keep that for my post-workout meal. Why do you suggest the aforementioned foods? Aren't we aiming for low to moderate GI (with regards to fruit I guess depending on what kind) to "sustain carbohydrate availability," which, I think, high GI would work against?

Unfortunately, I don't have any fruits or sweet tart. I do have gatorade powder but I usually keep that for my post-workout meal. Why do you suggest the aforementioned foods? Aren't we aiming for low to moderate GI (with regards to fruit I guess depending on what kind) to "sustain carbohydrate availability," which, I think, high GI would work against?

There's different thoughts on this. I personally do generally lower carb stuff until right at workout time where I take malto/dextrose (30 g) and WPI (30 g, 24 g of that protein) and some BCAAs (15 g). This gets the insulin response started and gives me quick energy. I drink maybe 1/3 of this prior to starting, then the rest during the workout. I follow the workout by an identical shake with the addition to creatine.

If I was going to try to use oats, personally I'd do it an hour or at the least 30 minutes before starting to give some time to get carbs into the system.

IMO, the preworkout/during workout shake helps me more than the PWO shake. From experience, if I don't do the shake during/before the workout, I run out of energy well before I would have otherwise. Afterwards, as long as I get good food in me within an hour or so I'm fine.

If I'm trying to lose fat, I reduce the carbs in the shakes to almost 0. I might have some in the pre/during workout shake, but none post. I follow the workout with a protein+fat meal.

Thanks you MannishBoy!

I always thought it was a good idea to take in carbs before a workout along with protein so that your body is not "eating itself" during the workout? I try to eat 2-3 pieces of whole wheat bread and a protein shake with 25-30 grams of protein