Hi Syntax
If you do a proper workout in the morning you will always be fatigued at night with extra cardio. One of the reasons might be your diet - you need to get enough good carbs during the day, especially after gym (if it is in the morning like you do).
But the main reason you will experience fatigue is because your Glycogen levels are depleted from your workout. You need to replace your Glycogen levels as soon as you leave the gym or you will battle with the evening's squash. The best supplement to replace Glycogen levels is L Glutamine.
You will need a blender for your shake. I don't know what facilities you have available during the day for mixing shakes. If it is difficult at work build your shake before you leave home and make enough for the day's requirement.
Your post workout shake should consist of Protein, L Glutamine (a lot of it, minimum 5 grams), Dextrose (to spike your insulin levels and to start muscle repairs immediately) and at least 50 - 80 grams of raw oats. That is why you need the blender. Put everything in the blender with about 340 ml of water. The raw oats will be so fine you wont even taste it and you save the time of preparing the oats.
And do the same shake WITHOUT the dextrose an hour before squash and before your morning workout. Never take in any sugars (like Dextrose) before your workout or training program. For your shake before squash you can take around 50 grams of oats.
It is all cheap and natural products, and they are all available on our site BSSA
Let me know how it goes!
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That is why I suggested Syntax must use a simple sugar after workout like Dextrose to get an insulin spike to cause his liver to convert glucose in to Glycogen. Maybe I didn't come over correctly, sorry. I said it replaces Glycogen levels but I didn't mean it converts to Glycogen if that was how it sounded. What I meant was it accelerates and promotes Glycogen production / synthesis. 
