Contrary to popular belief, it’s unnecessary to stuff yourself with refined carbohydrates and sugars to “spike” insulin and theoretically restore muscle and liver glycogen as rapidly as possible after your workout.
In fact, a blend of minimally processed whole food carbohydrates, along with some fruit (to better restore or maintain liver glycogen) is actually a better choice, because:
it’s better tolerated;
it restores glycogen equally over a 24-hour time period; and
it might lead to better next-day performance.