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 :redface: What kind of protein/carbohydrate/fat ratio should it have?