I estimated my carbohydrate intake based on how I felt afterwards. Back when I used high GI carbs, I noticed that anything over 50-60 grams left me largely hypoglycemic. So I keep it at about 40-50 grams now and feel great.
Protein. No reason not to go a little overboard postworkout in my book. I get at least 40 grams after any major workout.
-Cardinal