I've always heard this rule of thumb:

85% of calories from carbohydrates
15% of calories from protein

Anything that satisfies this should do the trick. I think someone around here figured out that a grande mocha has this magic proportion. Which is clearly a sign from the heavens. Indeed.

Eat as soon after exercise as you can, while the glycogen window is still open. Supposedly the best time is within the first 30-60 minutes, then there is still hope if you get it within 4-6 hours. After that, it may take your body many more hours/days to replenish glycogen stores.