It is a good practice to have protein shakes after work out daily, it compensate the protein requirement at the time when it is needed the most. A great post work out protein shake should contain enough amounts of protein and good fat. This is my absolute protein shake recipe made with protein powder and egg whites. I also use peanut butter in this shake to add some good fat in it. Peanut butter is a good source of mono unsaturated omega – 3 fatty acids. These fats provide vital nutrition to the body, and strengthen the muscle to cope with the workout strain. That’s why I name it heavy protein shake because it gives your double dose of protein and omega -3 fatty acids.