ok I went to the link Nat suggested earlier and.....
"In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training. "

So this says you CAN do it after training. Not trying to be argumentative here, just want to do this thing right.
I have also heard that one can eat 'normal' things like oatmeal for the mini carb up. I'm not sure I could stomach a handful of smarties at 4:30am!! (no offense to those who do - you know who you are)