When I was bodybuilding the big theory was that you had a 30 minute window to injest a higher carb amount, however, it was important to keep your fat as low as possible. The theory was that high fat content would slow down how quickly the carbs and protein would actually restore glycogen.
I know Robb agrees with the "window" but he really never talks about the fat/carb ratio post workout. Any thoughts?
My understanding of the process is not that fat slows down the glycogen per se. Rather, it's that it slows digestion and delays the protein and carbs getting into the body and broken down and available for use for glycogen and damage repair.
So (totally pulling numbers out of the air here), let's say you get no fat, and it digests and is available in 15 minutes. You take fat, and it digests in 30-45 minutes.
That said, remember, this is the thought process for bodybuilders looking for the most efficient/optimal methods to build muscle now. In the past, they drank tons of whole fat milk and got bigger too. So it won't totally sabotage you to get fat in post workout. Just isn't necessarily optimal.
It depends on your goals. Right now, I'm trying to build. I train in the morning and usually don't eat again until evening. It's difficult to get the calories in only 2 meals. I've noticed that a post-workout Whey Protein shake goes best with some raw eggs thrown in. I've found this gets my calories up for the day. It's also far easier, cheaper and more efficient than other high-protein/fat sources like Whole Milk, which I generally don't get as often.
There is no reason to consume high carb and fat together (fat in any appreciable quantity), that is the worse possible combination of macros to be consumed at the same time (with some VERY SMALL exceptions) and totally and completely unnecessary post workout. All you need pwo are carbs and some protein and thats it.