I think for before and during a workout you just need quick carbs for energy.
For post workout, you're looking for a dramatic insulin spike to be generated to help take the protein in the shake to the muscles. The higher the GI of the carbs, the better.
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Lost Dog's Blog & Workout Log
Superman never made any money
saving the world from Solomon Grundy
and sometimes I despair the world will never see
another man like him
-Crash Test Dummies. "Superman's Song"
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