Sorry Oscar and Robert, I can't write shortly. It's impossible. In case of "Too long, didn't read" -syndrome, I say carbs are the correct nutrient in the workout window. Also I hassle with the meal frequency myth.
what is your take on carbs in the morning? you mentioned controlling insulin and this is one of the primary reasons people give for low GI carbs as part of every meal.. As a note, even though I eat carbs every meal, it's a very small amount (20-30 grams) unless it is pre or post workout. Even that is not necessary? Due to diabetes in family history I keep a close eye on GI. even post workout I stay away from the 90s and stay within the banana range for shakes.
Don't get stuck on the GI. Only some fruits, legumes and veggies have an actual low GI. All bread, grain and some fruits have high GI. Diabetes stays off if you control the insulin bursts, which means = Control carb intake
. Nothing more. No matter the GI. Rather look at the fiber intake, not the GI-value. Many people recommend zero carbs in the morning. Also the number one fat loss tip is to fast the breakfast, aka eat about an hour or two after you wake up. Low carbs in the morning mean less insulin, which means there is nothing useless (at that point) running in your veins and blocking fat burning. Not much sugar, not much insulin.
I state my view again: IMO, For optimal performance and development, carbs are an essential part of workout nutrition. The window around workouts might be a total of 12 hours, even more. It depends on a lot of things. With nothing else you don't need carbs. I eat some before a workout (optional), and after a workout (less optional). I never go very low on carbs, but keep it to fuits and veggies on off days. For post workout, don't worry about the insulin. If you have it lower on carbs other days, I think you can fairly have 100-250g of carbs after working out. No matter the GI. Almost everything will be sucked into the bodies glycogen storages, in example muscle and liver. Carbs after workout are good for your recovery and performance. They also have a role in preventing muscle cell breakdown (Or muscle protein loss if you want to be precise).
btw, we are talking small meals every 3-4 hours tops, right?
Lies. Meal frequency isn't important. You get results with all the solutions if the macros and nutrients are set well. Wether it's every other hour or once or twice a day. Many athletes can fast 12-30 hours without a problem. Then there are people who like the short meal frequency, eating every 2-4 hours. Whatever suits you best, don't stress it. It's about What you eat, not about When you eat.