AS far as I know, there are no real substitutes in an all and one package. You can make a very similar PWO shake with hydrolyzed whey, dextrose, and maltodextrin. But it's a pain in the ass to mix and doesn't taste that good. I've done it with very good results. But at this time, the conveninece and taste (I'm very busy right now) of Surge is well worth it to me.