"Complex carbohydrates are always best, except, again, after a workout where you could take simple (sugar) carbohydrates to get an insulin spike. But at other times doing this is not very beneficial because insulin is a storage hormone and it's going to shunt everything into the muscle"

In this quote, Dorian Yates is going over the importance of consuming complex carbohydrates in our diet plan. He mentions that complex carbohydrates are constantly the best alternative, except for after a workout when easy carbohydrates, such as sugar, can be useful in developing an insulin spike. Nevertheless, Yates cautions against depending on this technique at other times since insulin is a storage hormone that will direct all nutrients into the muscles, possibly causing excess fat storage. Essentially, Yates is highlighting the value of balance and timing when it comes to carbohydrate consumption, and how it can affect our body's storage and usage of nutrients.