Just a quick note regarding when to take your recovery shake depending on training time
7am training - take the shake immediately after and then your breakfast meal within a few hours after that.
7pm training - take the shake an hour and a half beforehand and then have your normal eve meal after training.
without going into too much on the science there is new evidence that priming the body with all the great ingredients in the shake before training can have at least as good an impact on recovery as taking it after.
hope this helps people and if you have any more questions don't hesitate to ask
Guy