I also dropped the big insulin spike pwo as it was making me fatER.. If you are able to eat pretty much straight after thats good but for most people at the gym a shake is just more convenient..
Protein from the meal before eliminates the NEED for intra workout shakes or bcaas/eaas but post workout you need some protein + a carb source straight after. If I was going to have a whole food meal pwo I would be sipping on the aminos during and after until I ate, and I would be obviously eating a protein source and carb source.
I have a prewo meal of protein and low gi carb eg. oats, sip on bccas during, pwo whey blend or wpc shake and cooked oats. This is my opinion and what I do/ what I feel works for me.. each to their own.