Good questions, D!!! (grin)
I’d definitely recommend a PWO drink like Surge (or chocolate milk) and a starchy carb P+C PWO meal following that … especially for someone who is bulking.
Even when cutting most people benefit from a PWO drink and a PWO meal with starchy carbs.
The items I listed have some fiber, yes, but they also have some health benefits (vitamins and minerals) than their more processed counterparts.
Now having said that, the above mentioned foods would be good for an individual who has high Blood Insulin levels because you don’t want to cause to great a spike.
Insulin resistance can manifest itself in different ways. It can be caused by too little production of insulin in the pancreas, or it can be insulin resistance at the cellular level. What’s cool about eating carbs PWO is that even those who are insulin resistance can eat some starchy (or starchier) carbs in the PWO meal because there’s something call non-insulin dependent glucose uptake. The muscles just seem to suck glucose up like a sponge sucks up water following resistance training. That PWO insulin sensitivity decreases (goes back to the person’s “normal” insulin resistance) over time.
I’ll generally recommend a 2:1 ratio of starchy carbs to protein. It’s a measured amount of starchy carbs, not a free feeding (unmeasured amount). But instead of counting Total Carbs, you could count Net Carbs, which makes for a more level playing field when picking a starchy-type carb for your PWO meal. Net Carbs, of course, are Total Carbs minus Fiber Carbs.
pushharder, chocolate milk is a poor man’s Surge, recommended originally by JB. Milk doesn’t have a high glycemic index, but for whatever reason, it does have a relatively high insulin index.