I think you are reversing it in your memory or you read some pretty bad advice. Eating pastas and breads and stuff raises your blood sugar a lot and are NOT nutrient rich. You want to stabilize your blood sugar. That's why you try to eat 6 times a day. It helps keep your blood sugar from rising and falling. This helps your body learn that it doesn't need to store fat. As for post workout your body is so primed to metabolize whatever it takes in you can have whatever you want. As long as you have sufficient protein and carbs in the post workout meal it doesn't really matter if they are complex or simple. Most likely a mixture of both is best. If you are trying to lose weight cutting complex carbs out even after workout might be necessary.

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