pwo shakes/how hard you workout

I was reading alot of the threads on pwo shakes and amounts to use in them and the ingredients that some use, smarties, raisans, malto, dex, pixie sticks, whey, and I got to thinking about some questions.

What if you cant digest dairy well? Is egg protein powder ok?
Also what justifies a pwo shake? Like how hard do you have to workout in order for a pwo shake to be warranted?

48g pro and 96g dex is my usual pwo shake but I feel guilty as hell if I did a sorry lazy workout.

there are some whey proteins that have something added for people who dont digest it well. and as far as the pwo, if your not going to work out hard then why work out at all?