I eat PBJ and choc milk about 10 min after any workout that's 90+ minutes. An hour or 2 after the workout I snack on some fruit, or if it's time for a meal, I eat whatever we're having. It's possible that I read PBJ and milk are the optimal calories and 4:1 protein/carb combo, or maybe it's just my routine and I like doing it. Not sure.

As a recovery meal it should be high glycemic. This creates the insulin spike which regulates the removal of sugars from teh blood and storing it in the form of glycogen both in your muscles and liver. You should try to take in some protein along with the high gi carbs to aid this recovery. High GI does not necessarily mean a green light to gorge on sugar though.