Originally Posted by Fobra
What constitutes massive amounts? Also, does it consist of mainly complex starches (breads, pasta, potatoes etc) or does it include fruits and vegetables as well?
After working out you want to eat high glycemic carbs.
Before working out is when you want to have your low glycemic carbs about an hour before.
You also want to mix in protein pre/post workout which helps with the synthesis. A good shot of 20-30 grams pre/post workout should be enough. The goal of pre-workout carbs is to top of your liver glycogen stores. The goal of post-workout carbs is to top off your muscle glycogen stores.
Other than that 2 hour window after working out you want to avoid high glycemic carbs. What constitutes massive amounts is subjective for sure. For me, after an intense 4 hour bike ride I've pretty much used up all my muscle glycogen and burned about 2500-2800 calories. So for me a massive amount might be 400 calories per hour for three hours after the ride. For "body building", especially when you are cutting, you can probably get away with 100 grams (400 calories) once after working out.
Since some question the philosophy of carbs in a cutting diet I'll post up a link:
Regardless of whether you are building your muscles for show or go your body is your body. Your body needs the same type of fuel pre and post workout. The only thing that differs is what you do while you are working out.
When you are "body building" (for lack of a better description) your efforts are short and intense as compared to what I do... long and typically medium/high effort.
In order for me to do a tempo ride or run (for example riding 50 miles at 22-24 mph) I need to fuel and hydrate during the effort. If my training is going to last over 2 hours I shoot for 300-400 calories per hour of which 60-70% is high glycemic carbs. Typically in weight lifting you can suffice taking in water.
You can do a search on glycemic index and get a list of foods that are categorized by low/medium/high values (just a random list I pulled off the internet)
LOW GLYCEMIC INDEX FOODS (55 or less)
Oat bran bread
Converted or Parboiled rice
Al dente (firm) pasta
MEDIUM GLYCEMIC INDEX FOODS (56-69)
Split pea or green pea soup
Shredded wheat cereal
Whole wheat bread
HIGH GLYCEMIC INDEX FOODS
Instant mashed potatoes
Baked white potato