How critical is a post workout meal/shake?

I am following an intermittant fasting diet, which means i will be working out fasted. I have two very light snacks in the morning then train in the afternoon and eat my main meal in the evening.

But i am confused how important it is to have a recovery shake after exercise?
some people say its critical like mercola but i know he is pushing Whey protein, others say it has been debunked and its not critcal to have a post workout meal in that 30 minute window and some have even fasted 2-4 hours after training before even eating anything.

Im left very confused i would be greatly interested in the knowledge from people here on the subject

Well from my current knowledge, which may no doubt be proven wrong by someone, taking whey is a good idea after working out.

Apparently mTOR(functional protein that regulates muscle uptake of protein) is most active following a good hard workout session. Taking whey with its quick release mechanism should be good stuff while mTOR is most active within the hour after training. Also add some sugar or fruit juice to the mix to replace glycogen and also insulin aids in the activation of mTOR, so should get most benefit from a 30g whey drink with about 100gs sugar.

But the hilarious thing is that fasting both raises cortisol and activates myostatin which take protein from your muscles and thus render your workout a complete waste of time from a muscle gaining perspective. Also taking plenty of protein and throughout the day >80g and a good lot of carbs is just as important in preventing the activation of myostatin.

Your not in a famine. Get some calories into you.

I would definitely say if the workout demands it, get some nutrition into your body. This doesn't need to be a shake. Its convenient and fast assimilating to take a whey/carb shake after a workout but eating a proper meal will do the same. Eating a steak and rice will be just as good in the long run as a whey/dextrose shake. I say do do both. Have the sake about 30 minutes after a workout and do about 30-40 g protein with 50-75 g carbohydrate. Have a whole food meal about an hour to an hour and a half after that with a good protein source and some type of carb whether than be vegetables or rice. I do believe in BCAAs during the workout and post. I think the product Xtend is a good one.

But you need to be the judge as far as post workout carbohydrate goes. If you jogged for 30 minutes, you aren't going to require the replenishment someone who trained intensely with resistance for an hour does. And only you can be the judge of your own intensity. If you walk out of the gym feeling fatigues and light headed, go carb up. I mean, its being the judge and differentiating between a day where you did bis and tris and a day where you go and do 4 sets of clean and jerk with heavy weight. You know the difference. Eat accordingly. The type of hormonal change you'll experience at proper intensity actually demands some post workout carbohydrate if you want to avoid the ill effects of the heightened stress hormones. Think of yourself as a caveman. What else would require our ancestors to exert so much effort and energy? Either escaping impending death or obtaining food. Enjoy the spoils of your effort and eat, but imagine that the reward is proportional to to the effort.