I think the big thing with supplementation is it should be that, supplementation. Eat normally, then add the protein you need to get to that optimal level of 1g+ per lb of body-weight. The added advantage to consuming that much protein is it gives you less room to consume those same calories in low quality carbs or fats.
I usually do one 40g shake first thing in AM – and then a higher calorie (protein plus simple carbs) shake during/after workout. Love to cram as much of my daily food intake around the hour before till hour after time window.