excessive pain mean u overworked
a bit of pain... protein helps for recovery

Are you serious? I have never pain until have to take medicine to overtake the pain.

Here's a strong hint. Food = repairs muscles, aids soreness. Make sure your PWO shake had enough macros and you eat properly post post workout.

Whey, honey, even oats & maltodextrin mixed with water for postworkout. You need lots of carbs. Stay away from fats, even healthy fats like fish oil, etc because they slow down absorption of protein.
The fat in milk is still hotly debated, some argue that the sugars in milk get the anabolic cascade running faster but others disagree due to milk fats. Up to you here.

Whey is a by product which is derived from milk, which has 2 components; whey and casein. You can order whey through maxtrition.com.my which have good prices. (sorry for the short advertizing m'potato). I recommend Optimum Nutrition's 100% whey. It's at the "protein" category. 
Maltodextrin is a form of high GI carbs but you can use good old fashioned instant quaker oats or 2 tablespoons of honey.