So you have just put yourself through a tough workout, your muscles are screaming out to you and you know that you need protein to recover and refuel your muscles effectively. A whey protein shake is the optimal protein source due to how fast releasing it is once it is consumed. Since you have a short window to consume protein following a workout to stimulate muscle protein synthesis, it is CRUCIAL in my opinion to consume the whey protein shake with water or milk.
Following your whey protein shake it is then important to consume a meal within 60 minutes of your workout to restore glycogen within the muscle which is its main energy source. Avoid fats because they are more dense and will slow the process in which proteins are absorbed to your muscles. Remember, your muscles need proteins and amino acids to rebuild effectively and if you consume fats like nuts and seeds it will slow the process in a bad way.