B/C I cannot specifically think of the correct terms ... here is an explanation I had saved ... everyon ehas her own opinion about PWO CARBS, but keep this in mind ... PWO Protein is a must ...
"While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins.
As your post workout feeding should be designed to promote the most rapid delivery of carbohydrates and protein to your depleted muscles, fats should be avoided during this time. "
Came from
this link for references.
I have a question. What do you guys think about my last meal. I never know if I should include carbs here or not. Since I train late at night, I only have one meal before going to bed. I know that most people say have carbs after a workout, but should I do this even before bed? 
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