At the danger of turning this into /s/, here's another inspiring picture for the female /fit/izens: 53kgs, lifting 49 - 63, and ... rrrawr.
OP: A book on actual medical nutrition (not the latest craze diet just out to sell books) and a nutritional table is sufficient for most people to get enough protein from normal food. Basically it boils down to vegetables, lean fish and meat, eggs, nuts and dairy.
Whey protein is basically just left overs from making cheese, so it's nothing magical about it - you get the same stuff from drinking milk. I wouldn't spend much money on it unless I was having trouble keeping a good diet otherwise.
As for timing, I'd place more value on having a steady intake of protein throughout the day than having one big shake whenever.
OP: A book on actual medical nutrition (not the latest craze diet just out to sell books) and a nutritional table is sufficient for most people to get enough protein from normal food. Basically it boils down to vegetables, lean fish and meat, eggs, nuts and dairy.
Whey protein is basically just left overs from making cheese, so it's nothing magical about it - you get the same stuff from drinking milk. I wouldn't spend much money on it unless I was having trouble keeping a good diet otherwise.
As for timing, I'd place more value on having a steady intake of protein throughout the day than having one big shake whenever.