Simple sugars after workout

[k.smith.4]

OK, I know that you should consume whey (30g) and some simple sugars after a workout.

But can you give me a few examples of the portions and the foods that will satisfy the need for the simple sugars right after the workout? (I'm looking for the food here, not the supplements)

Are two bananas enough?
Any other food ideas?

 

[Arra]

A few ideas:

Raisins (60 grams = glycemic load of 28)
Jelly Beans (30 grams = glycemic load of 22)
Corn Flakes (30 grams = glycemic load of 21)
Pretzels (2 servings of most glycemic load > 20)

Of course, if you'd rather go with Dextrose (pure glucose), Maltodextrin (glucose polymer), or even Dry Malt Extract (don't take if you're a celiac or gluten-sensitive) you won't have to pay much for them in bulk (especially dextrose).

Also, recent studies (though I lost the links to them) say that multi-minerals/vitamins along with your post workout will result in better glycogen deposition.

According to my sources bananas are rather low on glycemic load, and even glycemic index. O-o Enlighten me why you would want to eat a banana over some sweets? I'm curious, I always hear they're good post-workout.