While I always recommend real food for this, if you are in a rush, look for a quality post workout shake with this ratio. (sportstarsmag.com)
Whey protein is ideal for use as a pre and post workout shake in order to maximize protein synthesis (muscle building) after training. (whatreallybuildsmuscle.com)
A typical post workout shake will generally contain a mixture of whey protein and simple carbohydrates mixed in water, which is then consumed within about 30 minutes after the workout is complete. (seannal.com)