Confused about post-workout nutrition on diet days

Posted this in my latest thread on 4hbtalk, but figured I'd throw it on here too.

About PWO nutrition... won't I want to eat/drink some kind of high GI carb during/after the intense workout, then eat my high-protein dinner soon after? From everything I read, that's the optimal way to restore muscle glycogen and drive protein and nutrients into your broken-down muscle tissue. My understanding is that blood glucose drops with heavy exercise, therefore this is the only time we should spike insulin, to do the aforementioned muscle repair as quickly as possible. The "window" is already opened, so to speak, by the workout, so "bad" carbs will not be doing harm.

I guess I'm just confused as to why SCD only suggests rice or yams or something instead of gatorade/chocolate milk for recovery - the liquids act faster and don't have any fiber slowing them down, and are a whole lot easier to consume.

edit: Ok so I did more digging... found a really interesting article: http://www.simplyshredded.com/top-10-post-workout-nutrition-myths-dave-barr-2.html - that plus some other googling has me disputing my own concerns haha. It seems that a pre-workout meal is more important, ~90 mins beforehand. And an immediate recovery drink is not better, or may be worse, than waiting a bit. And high GI carbs are not necessary (and Tim Ferriss even has a correction on his blog that guys above 12% BF shouldn't have them at all).

SO! When I eventually start my workout regimen, this will be my plan: eat the same stuff I have been, it's all good. Except I'll eat a small version of my dinner when I get home as my pre-workout meal, do the workout ~90 mins later, shower and such, then eat my full dinner. I guess I'll see how that goes. I hope my job doesn't ruin things... it's a lot of standing/walking/light carrying and the like.