...sweetie?

Anyway, I suppose that I probably won't find much better on the Internet, and yes you do have a point: information about fitness is pretty "uncontrolled" as you put it.

Anywho, here's my recipe for a post-workout protein smoothie!

1 cup OJ
1 banana
6 frozen strawberries (or the equivalent volume of other frozen fruit)
1 scoop vanilla-flavored protein powder

I use a Magic Bullet which had been sitting unused in my parents' basement to blend the fruit with the juice in two batches. Then I pour both batches into my protein shaker mixer, add the powder, and shake to mix. It's good and takes only a few minutes to make. Also, supposedly it's better to take your post-workout protein with a high-glycemic sugar as is in the orange juice, but who knows...