I'm primarily low carb right now, but still seek to take advantage of what insulin can do around a workout. My current setup is as follows:
1hr pre-wo: 1 homemade prot bar, handful walnuts, grapefruit
1/2hr pre-wo: 2scoops WPI + 5g Creatine Mono + 2
Immediately before lifting: 4 scoops
Intra-Workout: 12 scoops BC+EAA, 20g WPH
1/2hr post: 2 scoops Lipotropic
1hr post: 1 prot bar and full meal 1/2hr after that.
I never feel overtrained, I'm getting stronger, and I train 5 full-body routines a week. My peri-workout nutrition isn't everything, but I feel it does contribute a lot to my rapid recovery and steady progress.