any time shake:
2 scoop casien, 1 tbsp natty PB, 3/4 cup of oats, Add whole milk to the thickness you like.
***If its later in the day and I feel I need a shake I will leave the oats out and add a cup of liquid egg whites.
Before bed shake: (if I cant eat an actual meal)
2 scoops casien, 1 tbsp natty PB, 1 cup milk, 1 full cup of liquid egg whites.
Post work out shake:
2 scoops whey (currently monster milk), 2 tsp powder BCAA, 2 tsp Glutamine, 10g Super plasma protein (4 tsp), 2 cups milk.
The only time I personally use whey is post work out. I use casien all other times.