C.G.R said:
If you buy whey protein at Costco it only costs about $40 for a big 2kg tub of it, which lasts quite a while. In only one scoop there is 25g of protein and only 120 calories, 2g of fat and 1g of sugar for the brand that I have. It is pretty hard to get that much concentrated protein, however it is obviously still a must to have a proper diet in addition to the supplement.
I use one of the Costco brands as well, and and found that it is a better deal than what I was using (ISO Xp) dollar-wise. Before buying, you need to check your 'bang for the buck' on the stuff.
Basically, look at the 'serving size' and then look at how many grams of protein is in it. The higher the better, Iso XP is the best I've had (58g serving has 50g of protein, I use 1/2 scoop for 1 serving). The lower the % of protein, the more crap and filler there is. 1 of the Costco types was junk IMO, and one was good (can't remember the name, white container with green stickers on it IIRC).
I ONLY take protein powder right after weights, but thats because I do my weights on the way home and after that I still have a 30 min drive. I've been up and on the go since about 0530 at that point and need something easy and quick until supper. I just use water and the powder and get some protein downrange quick. I'm not fond of driving and trying to scorff down some tuna or something.
Take the time sometime to see just how much protein you are getting in all the other foods you eat, you'll be amazed. I did it once, added it all up and found out I was almost getting enough just from eating (healthy) and using the *bodyweight X 1.5 = total amount of protein in grams needed* when I was trying to put some muscle on. You don't know how much you need, or IF you need, to supplement if you don't know how much you are getting now compared to how much you should be getting a day.
If you really want to get into the weeds, get your body fat % done (can do at home with calipers), and then figure out your lean body mass...that is the number you are looking to use to figure out your grams of protein a day...why feed fat right?