Sport High Glycemic Foods for Post Workout Snacks

Sport Fitness
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NanciW

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Could someone please translate the following into actual food for me?:
10 - 20 grams protein
30 - 40 grams high glycemic carbohydrates


The protein part I can figure out, it's the "high glycemic carbohydrates" that have me confused. It's supposed to be a post workout/ride snack (or meal) but I can't get it translated into actual food at the grocery store. The only suggestions I received were processed foods high in sugar and "stuff" (like Snickers, ice cream, bread, and processed food (never gonna happen). I even emailed the person that gave me the information and they are unable to provide specific examples. Any help would be appreciated.
 
"High" glycemic isn't necessary, "moderate" will do. A glass of orange juice, some brown bread, or any of your favorite fruits is probably enough. If you want to go all out, try adding some raw honey or maple syrup to your protein shake for a sugar boost.

I usually do scrambled eggs with a side of pineapple. Or a tuna sandwich. Or a smoothie with orange juice, spinach, almond milk, and protein powder.
 
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