Here are some easy carb notes c/o the Bodybuilding website:
* Immediately after workouts, shoot for about 40 grams of protein from a mix of whey and casein, to maximize muscle protein synthesis.
* Consider adding 5-10 grams of BCAAs post-workout to ensure maximal protein synthesis and further boost the insulin spike. This is especially important if you are in a carb-free post-workout phase of your diet.
* When consuming carbs, go with 20-60 grams of high-glycemic carbs after your workouts depending on your weight, goals, and the intensity and duration of the workout.
If you find that a big dose of high-glycemic carbs leaves you feeling lethargic, then have a smaller dose of high-glycemic carbs (15-30 grams) and follow it with a small dose of low-glycemic carbs (15-30 grams) such as fruit, oatmeal, or a sweet potato.
During phases of your diet where you are slashing all carbs and need to skip post-workout carbs, have 40 grams of a protein shake and 5-10 grams of BCAAs. This will keep you anabolic, despite being low carb.
The only time you should cut carbs from your post-workout is when you’ve cut all carbs from your diet, and that should only be done when fat loss is your primary focus.