Whey protein is great for post workout. A good drink for post workout is simple sugars (dextrose/maltodextrin), which you can find in powder form on the internet or just eat candy (nerds are my favorites), followed by whey protein. Depending on whether I am cutting or bulking, that will effect my ratio of carbs to protein. Waxy maize is also an alternative to dextrose & maltodextrin. I also eat a small meal about an hour after that pwo shake. Pre-workout a little oatmeal does the trick for me, maybe a scoop of casein protein...nothing much though.