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A good, straightforward guide.
You can't please everyone all of the time - I think the recommendations of eating white bread/rice and processed snacks Post WorkOut are open to severe misinterpretation. If you insist on eating them, have them PWO - I think that's the intended message here.
White bread is best avoided altogether: High GI with all the goodness processed out of it. Go wholemeal.
Breakfast snack bars are pretty much only good as an emergency food for hill walkers and fell runners, in my experience: Fast absorbed simple sugars (simple carbs) combined with Low GI grains (complex carbs) for a rapid energy boost preceding a slower released milder energy source.
4 months, 2 weeks ago on The Complete Guide to Workout Nutrition [Infographic]