Try to add carbs to at all of your meals. Just make sure they're clean. I can't imagine having only one meal after my workout. Make sure it's a great one.
Plenty of protein, carbs, and fats.
If I were you, I would get rid of the nano vapor and add more protein to my pre workout shake.
I have a hard time deciphering the GI list also. So I just google: "food" glycemic index. You'll end up with some cool info about the food that you're looking up that way also.