What is the best source of carbs and nutrient timing post workout?

What is the best source of carbs and nutrient timing post workout?

There are three things we look for in a post workout carbohydrate:  

1: High on the glycemic index.   

2: High on insulin index.  

3: Low in fructose.  

You need to spike insulin post workout if you want to replenish your glycogen stores. Foods that you might think are good but are not will include: grapes, mango, banana. Which could have high as 4.9% for fructose content. Also, avocados would be a poor choice because they have a high-fat content. You should be looking for fruits like apricots, Kiwi's, pineapples, figs, white rice and rice cakes. You also must have fast acting protein like whey or iso whey which will increase the amount of glycogen stored by approximately 32%. Having said that, the anabolic window has recently been studied to be a lot larger than originally thought. So don't worry too much about trying to get the carbs in before the 30-minute mark. You have more like 2 hours.