Stick with the natural stuff. The 45 minute window without looking at the article is basically the best time to replenish reserves as the body will best absorb it - worth sticking to if you can.
Also, as well as the 45 minute food thing, there is the 'keep away from ill people' for a while after training.... as your immune system is low... difficult when you have kids with snotty noses etc.. but, get in, get showered and cleaned, put clothes in washer, go out and lube bike (clean it if you must) then back in to tackle the germs..... gives you a few minutes for the body to recover.