I'm a big fan of PWO simple carbs. But alot of that is that when i get to inuldge my sweet tooth. Since I don't have the genetics to ever make my living from bodybuilding I'll never mess around with pinning exogenous slin so that PWO insulin spike is important to me. There have also been studies that 50 gram of protien PWO causes a small insulin spike on its own. As soon as i can find it online I'll post it