That protein should be fine. I prefer a pure whey protein just because that's all that you need...the casein isn't significant, but the stuff you have is mostly whey, so it's okay.
High glycemic index (GI) carbs are fast digesting carbs. They will raise blood sugar levels. Elevated blood sugar levels will induce a release of insulin. All of this does the following:
- replenishes muscle glycogen (recovery)
- increases absorption of nutrients from protein shake
- stops muscle catabolism
Some typical examples of supplemental high GI carbs are maltodextrin, dextrose, and waxy maize starch. These are great when mixed in with your protein shake post workout. You can also eat some sugary foods after your workout. Whatever you take in post workout, just make sure it's low fat because fat will slow the digestion of...everything. This will do 10 x's more for recovery than supplementing with glutamine. It's an integral part of post workout nutrition IMO. I have 50g of whey and 50g of waxy maize starch in PWO shake. And then I eat within an hour after that. And then two hours after that meal. And then a couple of hours after that. That's just because I have the time to do so. Make sure your pre and postworkout nutrition and your first post workout meal are in order....it will help lots.