Pre Workout Shake
 

What would be a good mixture for a pre workout shake.

Have you used this?
http://www.abcbodybuilding.com/pwcalculator.html

Rationale behind it found here:
http://www.abcbodybuilding.com/laywindownon.pdf

If you don't feel like reading them, 30g whey, 60g dextrose/malto and 5g creatine is a good place to start, mixed in about 1 litre of water with some salt. Make adjustments based on bodycomp and energy in the gym.

does that apply to Pre-workout as well.?

It applies to anytime IMO. Just make 1 shake and drink when convenient.

For me, I prefer to drink 1/3 right before working out and then finish the other 2/3 during my workout. Some prefer to consume all of afterward.

I just tend to use my morning shake as my pre, 2-3 hours before my workout tops, which is a juice mixture of my own creation, protein powder, flax, wheat germ, nutritional yeast, and other stuff. If I waited too long for this to suit, I just make a bit extra PWO shake and take some gulps before hand.

A lot of times I would wake up and, instead of eating breakfast, make a shake. It would consist of 12oz milk, one scoop chocolate whey, one banana, oats, and I'd you would like, peanut butter. Afterwards I'd head to the gym in about an hour. Breakfast straight from your blender!

Ive never been able to work out really without solid food, but you slam a shake of your choice that has some solid protein, hit some oats an hour and a half out, then maybe a few sips of your protein shake on the way to the gym and you're good. I don't tend to be as worried about pre-workout nutrition as post, but my most nutritional meal tends to be breakfast so it's easier for me.