Immediately PWO HIGH GI carbs are NEEDED to replenish glycogen stores, reverse catabolism (by spiking insulin). Also whey protien is great to speed up recovery. about 45 mins to an hour later, your moderate to low GI carb mix (oats+potatos etc) are needed to sustain the recovery process and provide the body with a less exaggerated insulin spike. (lean fast absorbing protien should again be consumed with this meal)
What I do is PWO 78 carbs from powerade (malto-glucose polymers+electrolytes) and whey protien, then 45mins - 1hour later I eat a cup of oats and 5-6 egg whites. Each meal is relatively low calorie, and both meals together could be considered one LARGE PWO meal becuase of the short timeframe. I have tried plain HIGH GI carbs as well as plain LOW GI carbs only PWO and this method seems to work the best.