Alright, so I know there's approximately a million articles on proper PWO nutrition, but not many of them tell you specifically what to put in them. In any case, I wanted to know if anyone had any suggestions for my personal situation. According to what I've read, I should be getting about 30 g/protein and 60 g/carbs immediately after my workout. So far, I've been getting the protein from whey and 30 of the carbs from Carnation Instant Breakfast Mix. Problem is, I don't know what else to add - since the CIB already has 20g sugar, I'd rather not just blend in fruit, since that's a ton of sugar and it would just be fructose anyway.
I've heard of people tossing oatmeal in their PWO (I have some Quaker Instant), but I thought that slowed digestion, which is the opposite of what I want. I've considered milk, but I know casein is slow digesting as well. So what should I do? I've got some Life and Kashi Cereal I could mix in, I've got crushed tomatoes, I've got pretzels - basically, what simple carb should I add in to avoid the insane amount of sugar? Or should I just suck it up?
Any help would be greatly appreciated by an obviously confused college student. Thanks.