Protein shakes are really good PWO .. But they're no miracle muscle builder ... Over the last few years I think I've gone through a fair few of them but now I just stick to the MyProtein stuff as it's cheaper and just as effective!
I usually have 50g of Powdered Oats, with about 40g of Whey Protein Isolate about an hour before training ... both purchased from MyProtein..
Pre Workout (20 mins before) I have 5g of Glutamine and 5g of L-Carnitine..
During the workout I usually drink a litre of water ...
Post Workout I have 40g of Whey Protein Isolate, with 60g of Dextrose or Malto ...