IMO its not soo much muscles 'breaking down' versus just taking on 'damage' Some people can diet and 'break down' muscles for fuel throughout the diet. This is burning muscle and that muscle does not rebuild itself when the diet is over. Muscles get small tears in them when put under stress and the body usually rebuilds them stronger than before. Add more stress to a muscle and the body adapts to make the muscle bigger and stronger.
The insulin spike isn't overrated pwo...thinking about it is whats overrated. If you eat pwo you will get an insulin spike no matter what. Thats how our body manages blood glucose levels.
The reason I utilize a carb source during a workout is Im hoping my body will use that to replenish glycogen stores or fuel my workouts instead of my precious muscle tissue.
BCAA during a workout can cause protein synthesis during a workout although you don't grow in the gym. Some people argue but I believe in utilizing the pump that one gets when lifting. If I flood BCAA into my bloodstream and flood my working muscle with blood do you see where this leads. The time at which protein synthesis occurs is unimportant to me as long as it's occuring.
Taking carbs in my pwo shake isn't necessarily for the insulin response as I stated earlier, but to replenish glycogen within my muscles and start the recovery process faster.
Poliquin is the man and so is Thibs imo. I take those guys opinions seriously. I know many people will say 'what about so and so' but I don't care... Thibs is the only person who's articles I like to read anymore and he's the only 'author' on this site that I think is legit. He actually looks like he lifts weights instead of just reading a book like some of the other authors. (not bashing anybody in particular, this is just my humble opinion)