I think it is a good idea to have more than one source of protein in your shake because different proteins are absorbed at different rates. Also include some good fats and fiber for your health. I usually do a "recipe" like this:
Tablespoon of Whey protein (fast absorbing)
" " Egg protein (medium absorbtion rate)
" " Soy protein (also medium)
" " Milk protein (slow absorbing)
This gives your muscles a steady feed of amino acids over a period of time. Also keeps you from getting hungry as fast.
Then I add:
1 or 2 tablespoons of flaxseed oil (for essential fatty acids)
1 or 2 tablespoons of psyllium (fiber-also keeps you full longer and good for your health.)
1 teaspoon of creatine.
1 cup of milk, you can use water if your lactose intolerant. Soy milk is good also.
This makes a HUGE shake, but it works well for me, I don't get hungry for 3-4 hours, so it works for weight loss. If you want to gain, just eat a solid food meal about an hour later.
As for brands, I usually buy whatever is on sale at GNC or the local health food store.
You should have the shake right after working out, your body is "primed" by exercise to use large quantities of aminos for repair.
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