Carbs are not your friend. They all metabolize as sugar — the more complex, complete metabolize a bit more slowly. I am a musician, so this is not Lab Stuff. But my body does not tolerate sugar, so I really stay away from it, and I react to carbs just the same. I can eat bits of it but if I overdo it I always know it.
“Carbs are your friend” is, I suspect, a FAD which has passed through and is finally, mercifully, being seen for what it is.
So if carbs aren’t your friend, how would you go about restoring depleted glycogen following exercise that approaches high-intensity levels such as weight-lifting or max effort interval training? Lipids? (Fats) Amino Acids? (Proteins) Wishful thinking?