BTW - sugar (as in the sugar in Surge), is carbohydrate.
Try this recipe before working out. I make it using low-fat ingredients, and I don't use the peanut butter or coconut milk, but if you find the extra calories are helpful, they'll be great additions. (Also, the fat in coconut milk burns fast, like a carb, so you can consider it a carb):
Iced Cottage Custard
1 tub cottage cheese
750 ml (1 large tub) plain yogurt
2 ripe bananas
2 Tbsp peanut butter (more if you want)
1/2 cup coconut milk
Stevia/splenda/sugar (to taste)
Vanilla extract (to taste)
?Put cottage cheese, peanut butter and bananas in food processor, and process until smooth.
?Add yogurt, sweetener, coconut milk, vanilla. Blend it again.
?Eat it like a custard over fruit/granola/whatever, or freeze it.
?If you freeze it, periodically stir it as it freezes ? you?ll need to let it thaw a bit before eating.
?Try adding extracts of maple, coffee, lemon, rum (with raisins), etc.