Don;t ever eat complex carbs post workout..........after an intense session with the weights, you have a post-workout anabolic window (about 30-45 minutes) when any carbs will be used to replenish glycogen reserves, and any QUICK (fast digested and absorbed) protein consumed will create initial recovery of the damaged muscles....so regardless of your goals (fat loss, muscle gain, stamina) your post workout drink (yes, drink......no whole food immediately post workout) consists of a fast carb (maltodextrin/dextrose) and whey protein (1:1 ratio) with some BCAAs. One hour after post workout meal, you can consume a whole meal with protein (whey AND casein), slow/complex carbs, fiber and EFAs (fish oil/flaxseed etc). Why do we want to replenish glycogen reserves when low glycogen would mean the body is burning fat......simple......because teh body will burn fat as well as muscle that will drop your metabolism like a stone. INTENSE sessions (sprinting and weights) ill create a greater afterburn effect that maximise calories burned OVER THE DAY so don't worry about burning puely fat..........when your workout burns more sugar (high intensity) your overall daily calories expenditure is much higher (your metabolism increases post workout provded you replensih glycogen reserves (large part of your lean body mass that decides metabolism)
