[Ziltoid]

I thought I saw an article where he recommended fats PWO. I cant find it now. Does anyone want to correct me?

EDIT: I had it in a Word doc. Sorry for no source link.
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Effect on 24-hr Glycogen Resynthesis A common recommendation in sports and fitness circles is to avoid or minimize fat intake immediately after training, a time popularly called the “anabolic window” or “window of opportunity”. The fear of post-exercise fat is based on its ability to slow gastric emptying, and thus slow the release of glucose into circulation which in turn reduces insulin response and glycogen resynthesis. Is this a valid concern? First of all, exercise for varies in its ability to tap-out glycogen stores. Resistance training, as it’s commonly done for strength, bodybuilding, or general fitness, is not glycogen-depleting in fed subjects on moderate-volume protocols. To illustrate this, Roy and Tarnopolsky observed 9 sets of 10 reps at 80% of 1 rep max to cause an average muscle glycogen decrease of 36%.16 It’s important to note that subjects consumed 3 mixed meals approximately 3 hours apart leading into the trial, which was 3 hours after their 3rd meal. A fasted scenario would have been more glycogen-depleting, as would a more voluminous protocol. The interesting find of this trial is that there was no difference in glycogen synthesis rate between a mixed post-workout drink (66% carb, 23% prot, 11% fat) and a 100% carb drink. Both drinks had the same proportion of carb types, so that potential confounder was controlled.

In another example of the triviality of worrying about fat’s inhibition of glycogenesis, Burke’s team compared a control diet of 7g/kg of high-GI carbs with two experimental treatments consisting of the control diet plus a substantial amount of added fat (1.6g/kg) and protein (1.2g/kg), and a matched-energy diet which was the control diet with added carbs to equal the calories of the experimental treatments.17 Subjects trained for 2 hours at 75% VO2max, ending off the session with four 30-second sprints. Despite a high fat intake in the experimental group, no differences in muscle glycogen content were seen 24 hours after training compared to the low-fat groups.

Along these same lines, Fox and colleagues observed no difference in glycogen replenishment 24 hours after glycogen-depleting exercise despite the addition of 55g in the post-exercise meal and also in the two meals following it.18 Think about it, 165g of additional fat did not prevent the resynthesis of identical amounts of glycogen the next day. And yes, carbohydrate content was the same in both diets. So, unless you’ve trained to depletion, and are going to train the exact same muscles in another exhaustive event within 24 hours, concerns of post-exercise fat getting in the way of glycogen resynthesis is just plain silly – especially if your total daily fat intake isn’t stupendously high to begin with.