Bro, there is actually no evidence that an insuline spike pwo (im assuming this is why u want the High GI carbs) gives any extra protein synthesis than the moderat slin spike, caused by proteins alone. I know this goes against what most people say, but I had this debate with someone on EF a while back and its actualy true - I would love someone to come up with some studies showing otherwise but have not been able to do so.
Whey + L - Glutamine + BCAA's will spike insulin more than enough PWO.
I also add in waxy maize which reglycogenates muscle better than standard high GI foodstuffs anyway.
Whats ur bmr anyway?
i will argue that till the day i die. i dont follow fit day or any other studied layed out horse shit though. i do my own studies on myself so i know for a fact what works for me or not. if i slam 50-60g of sugar and 20g of protein before i leave the gym i can feal my muscles filling back up before i get to my truck and by the time i make my 20 min trip home im hungry again for a huge quality meal.
if i leave the sugar out i am still fealing catabolic as hell when i get home.
sugar works way better (for me)