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I take l-carnitine tablets when I'm really committing myself to eating well and exercising, and I've found it really does help be shift excess fat. A large part of that is likely placebo or mental coaching, though, as when I know I've had a tablet so my fat metabolism is enhanced as per the function of the molecule, I am much more likely to stick to my diet. A few tablets a day for a few weeks and I've dropped enough weight in the past that I've actually worried.
For a standard recovery shake, you want 2:1 carb:protein so that your body had the easy access energy to recover muscles and the protein to use to rebuild. You can generally buy ground up oats for making shakes. Some BCAAs wouldn't hurt either.