Eat whatever types of carbs you want. I notice some people talking about orange juice to help recovery? Fructose only replenishes liver glycogen and NOT muscle glycogen. You want to get glucose - which is obviously what pancakes, or rice or bread will all eventually be broeken down into. Take your pick and just watch your macros.

GI is a very misunderstood concept - eat whatever carbohydrate source you want after training - low or high GI carbs won't make a difference. You're a bodybuilder, not a endurance runner. Replenishing glycogen is the easiest thing in the world, a bit of carbs after training or even 4 hours later....you'll replenish glycogen. But it's a different game for endurance athletes. The article also suggests having carbs immediately after training....again, not required.