According to George Farah, spiking insulin PWO is detrimental, as insulin and growth hormone compete for the same receptors. His theory is that the most beneficial part of a workout is not the workout itself, but the growth hormone elicited after the work out is done. He suggest BCAAs or hydrolyzed whey immediately after and then 30 minutes later, something like gatorade and then 30 minutes later, a whole food meal. However, this is only one mans opinion, Milos is very knowledgeable as well and he spikes it pre/intra/and post- his theory is that during a workout you have more circulating blood, more blood going to the muscles, and the blood acts to transport nutrients to the muscle