I love intra shakes. The difference in recovery when using them is remarkable for me. My intra ingredients change through time due to goals, supply of ingredients and simply rotation. But my shake usually contains certain core ingredients.
20-30g EAA's
50-150g carbs. I prefer HBCD's but rotate to vitargo. I have a large tub of carbion I will be using in the near future too.
6-10g citrulline malate and sometimes I rotate to something similar such as arginine alpha ketoglutarate.
5g creatine
5g taurine
5-10g glutamine
Sometimes I add or minus ingredients but the above are used most often. I have just bought 4 bags of a product called workout fuel that I be using soon. It's probably my fav intra product and the info is listed below.
Each 50g serving of Workout Fuel ™ provides:
Highly Branched Cyclic Dextrin:18.8g
PeptoPro ®:10g
IBCAA 2:1:1:5g
Beetroot Extract:4g
Cocopure ™ (Coconut Water):3g
Citrulline Malate:2.5g
Beta Alanine:2g
Acetyl L Carnitine:500mg
Vitamin C:250mg
It's a solid product and when I use it I use 2 servings for most body parts but 3 servings for legs and maybe back day. Whatever it is missing I may add in so my usual 5g creatine and 10g glutamine for example. On top of that will be more carbs which is usually HBCD's.