haha, my protein shake is just 2 eggs, milk, some spice (don't know what it is, could be cinnamon
) and a little vanilla essence or extract. Bit like egg nog really
Also, with soreness, i find that a better prepared warm up stretching and then cool down and stretching help out. Although some soreness is inevitable, since you are actually tearing and damaging your muscles so then they repair and build, bigger, for next time
