I heard it was important to get carbs into your system directly and fast. I've seen many people recommend protein shakes, but they don't sell those at the gym in my school. I usually drink a bottle of muscle milk and get an omelette. I was thinking about adding orange juice to it since on the carton it says it has 45g of carbs. Should I go for OJ for the carbs and are there any nutritional benefits with pulp cause that's what I usually get.

Fruit carbs are fructose and refill liver glycogen as opposed to muscle glycogen. Go for some oats, brown rice or similar instead.

I heard it was important to get carbs into your system directly and fast. I've seen many people recommend protein shakes, but they don't sell those at the gym in my school. I usually drink a bottle of muscle milk and get an omelette. I was thinking about adding orange juice to it since on the carton it says it has 45g of carbs. Should I go for OJ for the carbs and are there any nutritional benefits with pulp cause that's what I usually get.

I'm not sure if you realize that protein shakes contain (preferably) protein, not carbs. The one I drink has 50g of protein and only 3g of carb (2 of which are fiber) and no sugar. This is how you'd want it. Protein shake is for protein not for carbs. The reason why people drink them is because it's a lot easier to gulp down 12 oz of protein shake than chew through 2 grilled chicken breasts, not to mention it's a lot cheaper too.

As for carbs, there are more than one kind, actually there are several kinds. Simple and complex carbs are the two major players. Simple carbs AKA sugars are the bad ones as they go straight to your bloodstream, give you that "sugar high" and gives you an insulin spike to metabolize the sugars in your bloodstream.

Complex carbs can be found in vegetables. Small quantities if green and leafy stuff and larger quantities in starchy ones such as potatoes and rice. This is the stuff you'd want to eat. Foley recommended brown rice vs. white rice because of the other carbs that exists; fibers.

Fibers also come in two varieties, soluble and insoluble fibers. Insoluble fibers are free calories as our bodies can't process them and they come out as they went in. You need this stuff too to clean the pipes, if you will. Since we eat so much refined junk already it's beneficial to get as much fiber as you can into your system in a natural way. A good source is brown rice and nuts.

Orange juice is a really bad choice for carb intake. 1 cup of no pulp OJ will have 26g of carbs in it, 26g of which (100%) is sugars. Unless you're running a marathon and you need to get quick jolts of energy to avoid muscle catabolism you should avoid that stuff like the plague. Pulp adds really no fibers either so it does not even have that benefit. If you really crave he flavor, get a large navel orange instead. That one will have 21.6g of carbs, of which 4.4g will be fiber and "only" 17.2g of sugars. It will also have 1.7g of protein to boot.