I notice the greatest results using the following:

20-30 grams immediately after workout (I carry a protein bar with me to the gym, and I eat it on my way out of the building).

One hour after that, I do 20g whey powder plus non-fat milk making it a grand total of 30g of protein

Right before bed, I do another whey+non-fat milk drink (caesin protein is supposed to be better for night use, but I'm too poor to afford multiple types of protein)

I get nearly half the protein I need in a day from that with a grand total of 10g fat. The rest of the protein I get is from chicken and fish (And I suppliment with L-Carnitine because I eat almost no red meat). Seems to work well for me to gain mass, and my muscles recover MUCH quicker that way. I can push myself to the point of muscle failure during my sets, and if I eat enough protein at the right times, I don't ache at all the next day, and I can resume right where I left off 2 days after the workout