Re:Sugar after workout to replace glycogen
Glycogen replenishment is a relatively insignificant issue, if you are consuming carbs in general (true glycogen depletion is not pretty and generally cannot be acheived through one workout).
The reason fast carbs are recommended post workout is to cause an isulin spike (to which your body is particularly succeptible pwo) in order to shuttle aminos (from pwo protein) into muscles more effectively. I generally shovel 50-60g of haribo followed by a shake 10-15 mins later :)
There is a lot of debate around this topic, concerning the thinking that pwo carb intake (insulin) supresses the glucose transporter glut4, and therefore slowing post workout protein synthesis. Some individuals are against immediate PWO feeding for this reason and recommend a meal an hour later. This also allows for more blood to stay in the muscles as it is not needed in the gut (which requires a lot of blood to absorb nutrients).
I however, follow Lyle Mcdonald's thinking, and listen to my hungry body and shovel straight away :)
sorry if I bored anyone with my ramblings
"Commonly overweight people do have very big calves and lower bodies. For exactly the reasons you mention: their entire life is one big progressive overload on the calves." Lyle Mcd