Lastly, for your protein needs depending on whether you want to use Whey, Casein or both. Casein's generally used to prevent muscle atrophy as it's processed by the body much slower. An example would be while you sleep, a Casein protein shake can keep your body from snacking on the protein stored in your muscles for fuel. Whey is absorbed much quicker, which as you can see has ups and downs.
I personally prefer this brand among everything I've tried as very affordable, well-reviewed for quality and actually tasting "good" as opposed to tolerable:
Optimum Nutrition Whey Protein | Optimum Nutrition Protein Shake
I use this line and have so far tried Vanilla Ice Cream and Double Rich Chocolate and am totally satisfied taking it with mixed with either water or milk:
http://www.allstarhealth.com/f/optim...in_gold_st.htm
As I said, this is just my opinion and things I've learned, but may very well be totally ass-backwards, so good luck!