A friend was kind enough to loan me a book called the "Complete Guide to Sports Nutrition". It's a well-written book with lots of citations to published studies and other sources. The book talked about both carbohydrate intake pre-workout AND replenishing your glycogen stores immediately post workout.
My issue is that I hit the gym twice a day. So let's say for example I hit the gym from 1-2PM for Chest and Triceps and then again from 5-6PM for Legs. My thinking is...
Early morning - Complex carbs, low-med GI (oats, wheat toast, etc)
Late morning/noon - Higher GI carbs
Post-workout - High GI carbs
I need about 540g of carbs per day (for workout days) and ~240g of that is supposed to be pre-workout. Not sure how to structure my day after my PWO shake and meal, though... considering that I will be in the gym again in 3 hours and then in bed 4-5 hours after that.