I'll take it a bit farther , Ironman. Look, the workout itself sets up a gh output, i.e. fat burning, muscle repair, etc. You want to keep that output of gh going, and not mess with it, yet get some material back into your system. Protein fills the bill. A little bit (about 25-30 gr ) of low GI won't wreck the balance either, and might be a good idea. The idea is that you do NOT want a sharp rise in blood sugar, because it will open the gates to insulin. Insulin is a storage hormone, and will shut down gh production. In Faisal's case, he is not looking for extra bulk, but is looking to lean out. If he was just after more mass, well then I would agree with you as to the simple sugars post W.O.