If you are working out long and hard, be sure to pair protein and a high-GI carb within 15-30 minutes after exercise to replenish the depleted glycogen in your muscles and start recovery. A protein shake with fruit juice nicely balances high-GI carbs and protein. The protein triggers protein synthesis (muscle building) and the carbohydrate replenishes the fuel that you used during exercise and gets you refueled for your next workout. This is even a time you can hit some white (cringe) carbs. This is really the time when your body knows exactly what to do with quick carbs. The rate of carb/protein absorption drops down after two hours, and continues to drop for the next 24 hours. By this point, eating high GI foods may end up going into storage as fat rather than fuel for your muscles. IMPORTANT-with post workout refined carb foods is to eat very small portions of it. And, you always need to pair it with a protein - at least 15 grams.
It seems odd to be allowed white carbs or fructose which is a prime ingredient in the P90X Results and Recovery formula, but your body uses them for the right thing at this time, your recovery time is faster and your body is ready for your next workout. If you are carefully watching your calories, make sure you subtract these calories from your total for the day!
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A lot of my info is from Oxygen magazine March issue-month 3 of Your Best Body Ever! They have an awesome energy boosting meal plan too!
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