Post workout supplement

[cathex]

Can anyone suggest a specific example of a good post workout supplement based on the following.

I have read that after an intense workout when your glycogen stores are depleted you should consume high GI carbs at between 0.4 to .08 grams per pound of body weight combined with protein in the ratio of about 3:1 respectively. So a 200 pounder would require between 80 to 160 grms of high GI carbs along with about 25 to 50 grms of protein (about 420 to 840 cals) imediately post workout. Quite a wide margin I know but I'm just quoting this article from the M&F website.

http://www.muscle-fitness-europe.com/338.html

Now, apparently the whole idea behind this is to spike the insulin level and shuttle the carbs into the muscles and liver along with the aminos from the protein thus keeping the muscles in an anabolic state and retaining a full look as well as optimizing the replenishment of energy. Also, if you add creatine and glutamine it is supposed to enhance this still futher. I know from experience that creatine works, I don't know about the glutamine, however.

It all sounds good in theroy I know, but back to my question at the start of this post. Can anyone suggest a good combination to achieve the above.

Any other advice or feedback on this matter would also be welcome.