Remember protein is important to building a lean muscular physique. I recommend taking a shake 60 min. before training and as soon as possible after your workout. Here's a sample recipe that happens to be my favorite.

8oz water
8oz skim milk
1 scoop of chocolate whey protein (24grams)
1 table spoon of peanut-butter
1 teaspoon of grounded flax-seed
1/4 cup of oatmeal (dry)
1/2 of a banana
Blend on high for 30 seconds.
Now you have supplied your body with a tasty treat that provides all you need for building muscle and preparing yourself for the next workout.

Richard Seymour