30-50g is not really much Michael, thats less than half a cup of cooked white rice
I dont believe carbs are good for anything else than glycogen replenish and quick energy "backup", if you are a marathon runner or similar...triathlon maybe. But for "us", when majority of WODs are done in a few minutes, but certenly less than 1 hour I dont see much benefits of getting the extra energy in since our body have plenty of it stored, if we eat properly and have good recovery. OK, when its time for some competition, thas another story, but im talking normal days here.
Some info on insulin and carbs:
Insulin is supposed to help with the expression of GLUT4 receptors on the surface of cells so that glucose can cross over the cell membrane and enter the interior of cells. But is insulin essential for glucose transport across cell membranes? No. For basal levels of serum glucose there is thought to be sufficient GLUT4 transporters to allow needed glucose to migrate across. This is why insulin is secreted from the beta cells of the pancreas, increasing its concentration in serum to supra-basal levels (the 'insulin spike' everyone refers to!), in response to elevated levels of glucose (such as after a high carb meal).
Basically it functions to increase the expression of GLUT4 receptors when there are excessive levels of glucose in the blood in order to clear it as quickly as possible and return serum glucose levels to normal.
It is also why elevated insulin has a number of other immediate effects in such circumstances. As well as increasing the expression of GLUT4, to get as much of the glucose into cells as possible (not just muscle cells but fat cells too), it also shuts down gluconeogenesis and glycogenolysis in the liver, increases both liver and muscle glycogenesis (if those repositories are not already full) and shuts down lipolysis but increases lipogenesis.
All of these actions are designed to 'use up' the excess glucose resulting from carbohydrate ingestion while inhibiting the creation or release of same from the liver and prevent fatty acids from being released from storage so that glucose can be oxidised as a priority.
As much as is feasible will be used to generate ATP in the cells. If there is no stimulus for further ATP generation (or it is inhibited by the presence of certain glycolytic intermediaries that block the action of certain glycolytic enzymes) then it will be synthesised into the storage form of glycogen. If glycogen stores are full, then it will be converted to fatty acids and then triglycerides and stored in adipocytes.
So if we had a monster carb meal after workout and next day is our rest day, glycogen "should" be full and excess of carbs will just store as fat. Remember, muscle glycogen cant be used for anything else than muscles and by "just moving around doing daily chords" most likely does not trigger the use of it. We still have some glycogen stored in Liver which can nicely take care of our daily needs.
At least I think it works that way, but im sure Darryl will post some link saying otherwise