either way, I'd use the gatorade and whey, gatorade is dextrose + potassium, sodium.. so I'd say it's not a bad post workout.. and whey will be your protein..
Hmmmm.... you will change your tune. I remember the old EliteFitness boards when dan tried to get everybody to do the bodyOpus boogy and they all said "Nope. Doesnt make sence."
I am also curious as to why you are staying away from cows milk. I still wouldnt go with the soy though. rice milk should work though-I'm really just concerned with the soy at the moment. I use skim myself.