Meredith, that book is in my library as well.
To me experimenting and finding what works best for you is the key. Don't be afraid to try some new things once in a while during training. When competing stick to what you know has worked for you.
I have an athlete who competes in CrossFit. Post workout on heavy days he eats a mix of sweet potatoe & apple sauce followed by a protein source. Followed an hour later by another balanced meal.
I do post workout snacks but I don't do long workouts very often. I no longer have the desire to suffer for long durations, short & intense is the extent of my suffering.