Optimal Post-Workout Nutrition: Glucose?

I've searched the forum for posts on 'glucose after workout' and 'glucose' but couldn't find anything, and after reading a few old threads am still a bit confused.

Basically, after a weights workout what is optimal nutrition and why? This is based on the article on chocolate milk and I understand why people are saying this is maybe a good post-workout drink.

I understand the need for protein (obviously) and I have previously been told something about carbs preventing your body's insulin from spiking which in turn would stop it storing fat. This is what I'm hazy on. Could someone please explain the exact optimal nutrition, in particular protein, carbs and glucose, and the process behind why these are optimal.

I understand that glucose is good for long-distance athletes like runners, but in what way could it benefit after a weights workout?

I know I'm posting quite a lot of questions around the same thing on this forum at the moment, but I really am just trying to get my head around it.

Most of that's covered in my What (and when) to eat before/after a workout? post; though the value of rapid post-workout glycogen restoration is overrated for anyone who doesn't have two-a-day workouts or a new sporting event before 24 hours have passed. Muscle glycogen resynthesis isn't that difficult for your body and doesn't require any special help unless you've got some severe time constraints on when it needs to be done.

 Pre/post-workout protein is somewhat more important but you don't need anything special in the way of supplementation there either unless you're an optimization nerd like me and want to be able to squeeze a performance/results boost from nutrient timing or find that your gym hassles you for frying chicken breasts in the shower.

Thanks melkor! That post is just what I was looking for, I'll have a look at it now.

Thanks for flagging that things like glucose after a workout aren't essential unless you're not hardcore. I do occasionally work out twice a day however. For example yesterday I did a 30 minutes weight sessions, then 2 hours of karate in the evening which are both very muscle, strength and endurance focussed. 

Normally after my weights session I have a chicken salad roll or tuna salad for lunch, which has no glucose. I thought to get that insulin spike a teaspoon of natural honey would do the trick? I do think my body finds it hard to retain muscle, I'm naturally very slender and lose muscle quickly, so doing everything possible to prevent catabolism.