1) depends on the 'type' of protien, and time from digestion to bloodstream. Whey vs soy vs casein; whey is fast. after working out hard and depleting glycogen stores your muscles are looking for things to eat to grow. by feeding them immediately (whey) your muscles will use that for repair before other things, carbs/fat/muscles. hence better growth and repair. (this is knowledge i have read adn gleaned off others, feel free to do your own research)

2) chocolate only for me. tried many others chocolate has always been best flavor for me. recently purchased High 5 from Max Muscle locally, could barely get it down. thats $55 tub. so expensive isnt always better. Went back to old faithful Nitro-Tech Hardcore Pro series. I mix with 1/2 cup of skip milk and 8-10 oz of water

I use gold standard double rich chocolate (100% whey). It is really good. You can even stir it. I mix it with water and a little mix. When I have time I put it in the blender with a scoop of icecream....killer.

IMO this is BS suppliment complanies really pushed this crap spike insulin after 30 min workout blah blah there is scientific evidence to suggest you dont need to do this as suppliments say