dose based on ~22g protein max intake (so if mixed with milk, u need to take that into account). Take ASAP after exercise, def within 15mins.
buy the ingredients (maltodextrin and whey protein)from myprotein.com or similar, maybe add 6g L-glutamine per dose.
take a multi-vit/mineral at the same time.
Much cheaper than buying torq etc at £45 for 1.5kg and you control exactly whats in it.
No flavourings (unless u steal a bit of the kids nesquik like me)
no artificial sweetener
no soy protein, only whey
no emulsifiers.
SIS is nasty and contains most of the above.
If you buy proprietary stuff, torq or zipvit are amongst the best.
All of above in IMHO, etc.