I think that the carbs are more important than protein, as long as you are getting adequate protein there is no real need to go overboard just because you worked out. It sounds like both your authors have different viewpoints, Wolf being pro-carb and the other guy not. I would try both for two weeks and see how you fare (but I'm gonna guess the carbs actually end up helping you more).

Since I'm pretty low carb, and also like my results with following Art DeVany's concepts of pre and post-nutrition (as well as Martin Berkham), I try not to eat at least 4 hours before training, preferably 6. Post-workout, I wait for two hours to eat, and include some peeled sweet or white potato in the meal. I might experiment with some BCAA's tomorrow and see how they treat me, but frankly I haven't yet suffered for training on an empty stomach.

I only have one serious gym day per week, which makes it easier to plan for. On Friday night, I will eat some starch in the form of a couple small potatoes. Breakfast might also include some potatoes, I then skip lunch and workout at 3pm. At dinnertime I will eat one more potato. Then it's back to LC/VLC for the week.

This has been working very well for me, weightloss-wise. Eating carbs willy-nilly sure hasn't.

This is just my take on things, but both articles are correct. The difference is in the activity level. Mark is talking about weightlifting, strength training workout, where as Robb is talking about a cross fit metcon style work out. If all you're doing is lifting heavy stuff, then you aren't going to burn the glycogen. If you're doing cross fit, that's a different story.

From the sounds of your workout, you could probably do with a sweet potatoes post workout. But everyone's different, so try it yourself and see how it works.

If it's paleo, it's fine.

I don't think that it really matters, unless your a serious athlete that needs to resupply the body with fuel for the next workout taking place in a matter of hours. I think that the whole 'post workout nutrition' is largely based on supplement company profit margins.

It depends on your recovery. If you are having problems with crossfit on the next day, boost your carbs. If not, stick with the protein.

This is worth listening to from 47:17 to further drive the point: http://www.robbwolf.com/2012/01/24/the-paleo-solution-episode-116/

The thing is to choose a specific goal and this will guide what you need to eat post-workout.

Athletics: http://www.robbwolf.com/faq/#getstarted

You can choose to eat carbs or protein or both... or wait and then eat them. All depending on your goals...

For weight lifting protein plus a bit of simple carbs to spike insulin works for most. Some avoid carbs to maximize human groth hormone.