It all comes down to what your diet looks like. An ideal recovery formula is 3:1 ( 3 parts carbs to 1 part protein). If you are able to eat your recomended daily allowment (regarding calories, protein, carbs, ect..) with regular food, i would say you DONT need to take a supplement.
Personally i lift hard and have been for years, i find it hard to take in all my protein from real food ( its hard to eat 200g's of protein ) so i supplement 50g's per day with whey protein.
If you do think you need to take supplements ( i.e. your requirement is more than you can eat) i would suggest something like this...
http://www.bodybuilding.com/store/opt/recovery.html
ON puts out great products, at great prices.