The combination of low g.i. carbs and any high grade protein will give a good enough insulin spike pre-workout and with the addition of oats instead of Malto/Dex your glucose levels will remaine more stable. The insulin spike is not as huge or immediate as with dextrose, but more than enough to get the job done.
The insulin spike after the dextrose/malto. ingestion is quite significant - blood sugar is high, tons of insulin are released, which, in turn leads to a crash in circulating glucose; the body is hence back in a catabolic state, unless you eat again very soon. I want the pre-workout meal to stretch from the time I leave the house until I get into my car and have my Post-workout shake 2 hours later.
By using carbs such as oatmeal, blood sugar increases at a steadier rate, and insulin levels stay somewhat stable. This then leads to a continuous anabolic period from pre-workout through post-workout, and this constant and level positive nitrogen balance is the key to steady growth. I do feel that the addition of BCAA's is of great importance if taken before and throughout the workout. I have experienced the difference in post-workout soreness myself.
But in the big picture, how important is this? I see little difference in results using scientific diet methods and the results I got several years ago, just going out and eating a huge steak dinner about an hour after I left the gym. I can well remember how fast I grew at 18, and I had no knowledge of state-of-the-art diet, 6 meals a day, post-workout nutrition, or anything else. I worked out till I puked, and cut all junk out of my diet, ate whole baked chickens and 2 lbs of ground beef at a sitting, with stalks of raw celery, broccoli, carrots and bags of mixed nuts between meals at work. Went to the local hatcheries and bought 20 dozen eggs at 25 cents per dozen, and ate 12-14 at a crack.
Few modern boldybuilders can match the incredible physique of Sergio Oliva, who knew nothing about post-workout nutrition, or the strength of Bill Pearl, who could bend horseshoes and rip licence plates in half. Gosh, how did they ever get 21" arms with no knowledge of scientific nutrition, and minimal steroid use.
One thing I am sure of, back when I was less knowledgeable, and just ate grains, greens and meat, with one milk and egg protein shake each day, and sometimes a 15 egg omelet smothered with cheddar, I gained weight at an incredible rate, and never had to worry about that spare tire. Waist back then stayed at 31", regardless. Takes lots of work and discipline to get there now. I suspect that all the post workout sugar is in part responsible.
After years of training, I have come to the conclusion along with Bobo, RippedUp, jweave23, J-Rod and others that the slight benefit from the insulin spike created by Malto/Dex post workout is not worth the tradeoff in fat accumulation. Bobo convinced me (pounded it through my thick skull) to give up malto and try oats instead. Guess what? It works!!!