I need an economical, effective night time protein shake recipe, STAT!
I've been taking Muscle Milk (it has its flaws, I know) but it's getting too expensive for my budget. I need a shake that will help build/maintain lean mass AND help with recuperation.
What should it consist of?
whey?
Casein?
Fish oil?
Flax?
supplement x?
NOX3GC
What kind of protein/carbohydrate/fat ratio should it have?