30-40 really isnt enough to spike insulin. it is widely believed you need about 60g to spike insulin.
i use 50-60g whey protein and then double that for carbs (100-130g carbs) when i am bulking.
i use about 1/2 cup of maltodextrin and 1/3 cup dextrose.
maltodextrin is actually faster acting than dex but has a bitter taste to it. technically it is also a 'complex carb' (malto is) because it is 8 sugar molecules as opposed to dextrose being 2 sugar molecules.
when i run out of malto....i use about 1/2 cup of dextrose.
id recommend 60-100g of fast acting carbs post workout and another good meal with NO FAT in it about an hour later.