I read that the first solid meal after your PW shake about 1-1 1/2 hours after you should eat some White bread, or white rice. Is this true? The reasoning behind this is so that after you spike your insulin with the PW shake, this helps prevent the crash. Then the next meal after that would be back to normal. Whats your imput??

white bread? i would never touch white bread!

after your PWO shake. its best to consume a low gi carb to help slow digestion of the carb and protein so muscle glycogen is steadily being replenished with the addition of protein to help rebuild the muscle tissue.

brown rice, yams are by far the best choices post workout. with a LEAN protein source

if you dont consume any carbs PWO, your blood sugars have already crashed. any carb you consume PWO is gonna cause a greater insulin response than normal. usually around 30-45min after consuming a PWO shake with carbs.. your blood sugar is starting to already crash.. it doesnt take long at all for this to occur