What's the recipe for the protein shake?

I would use water instead of milk.

I use one scoop of Protein Powder plus water, sometimes I add an expresso to add a little twist to it

Actually there's a recipe, it's easy and pretty tasty:

1 banana

3 tablespoons of almond butter

3 cups of milk

1 scoop of whey protein powder

a few ice cubes

Blend it all together and drink half in the morning and half a bedtime.

I am confused on type of protein to be used...Casein or Isolate and exactly when?also can they be mixed to get the quick effect of the isolate and the slow digesting effect of the casein?

I thought on 4hour diet we were not suposed to have dairy? All these people are posting recipes with milk. Are they on the diet? If your are consuming dairy you are not on the diet so don't post recipes that include no no's. It wastes my time. Basically if your not following the diet don't post!