your pre and post workout shakes should be specific to your diet and your goals.

that being said if your looking for suggestions on brands of protien i really like designer whey, and recently i've used substance WPI.

the wpi doesnt mix so well, but it tastes awesome, watermellon is the shizzle.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.