I'm a bit confused about the post workout carbs. I personally use dextrose for post workout but some say that low glycemic carbs like oats are just as good or even better.
But low glycemic carbs don't spike the insulin levels like high GI carbs which is needed to transport the amino acids into the muscles you've trained.
So why should low GI carbs be better? Is there any advantage? Or should i combine low and high GI carbs in my post workout meal?