I have 3-4 shakes a day...
For 2 of them I do...
40-45 grams of whey protein
10 ml of fish oil
1 tablespoon of flax meal
3.5 grams of a fiber supplement
250 ml of V8 or similar product...
The other(s) will be...
40-45 grams of whey
4 tablespoon of flax meal
and/or this...
40-45 whey...
10 ml fish oil
1 tablespoon of flax meal
7 grams of fiber supplement
In case your wondering...
My 2-3 meals are a lot more flexible, but I try to have <400 calories with a 33/33/33 fat/carb/protein ratio...
You should read Randy Couture's thoughts on alkalinity and the amount of protein an athlete truly needs. In short, 120+ grams of protein, plus what you get from 3 other daily meals is definitely overkill, unless you weigh like 300lbs and are working out hard 3x daily. According to Randy, this type of HIGH protein supplementation is strictly for bodybuilding types. Combat athletes need to worry much more about the acidity that all that whey brings to your body. Basically most protein sources (from animals) cause high acidity and need to be balanced with greens. Further, supplements like beta-alanine, creatine, glutamine, etc should be used to aid recovery instead of overdosing on protein.