If your pre-workout meal was sufficient, then there is no need to have carbohydrates that are high on the GI, this is because your body is still digesting the meal before and you run no risk in wasting muscle due to catabolism. Just whey protein post workout should do the trick, but if you insist on eating simple sugars post workout then white rice would be fine, just a waste IMO, malto would be better.
actually if youre bulking, simple carbs after a work out is especially important along with the whey shake.
not sure about white rice
Carbs are very protein sparing and they give you energy to fuel your workouts, so you need a lot of them. Carbohydrates also increase your glycogen stores in your muscle cells. High muscle glycogen levels are associated with increased protein synthesis and anabolism. Carbs also stimulate a greater insulin response than any other macronutrient. An insulin spike after your workout has been clinically shown to increase your protein synthesis and recovery.
Sugars elicit the greatest insulin response so consuming sugar after you workout can have a very anabolic effect. However this does not mean that you should eat sugar all day. I’m sure your asking yourself “why not, if sugar stimulates insulin and insulin is anabolic, why not try to stimulate insulin release all the time?”
First of all hormones don’t work that way. If you continually bombard your body with sugar it will react by decreasing its insulin sensitivity. Over a long period of time this can lead to type II late onset diabetes. (Obviously not good). Also, insulin is very anabolic but it is also the most fattening hormone in the body when it is over-secreted. The reason you can get away with a large insulin spike after your workout is because your body needs most of the calories you are giving it for muscle repair and glycogen storage. Because of this your body will most likely not store those calories as fat. During the rest of the day however you should try to stick with complex carbohydrates.