What is a pious post workout shake?

Currently, I usually do some cardio (about 20-30 min) and then do some freight training (30 min), does anyone have a well-mannered shake for after a hour workout, I just wanna tone up, I don't want big muscles! :)? ** Also does anyone hold any good exercises for obliques? thanxWhat is a pious post workout shake?
McDonalds - chocolate
Something near bananas
do a protein shake they will not bulk you up and use the inflatable ball for you obliques, foot against a wall lower back supported by the bubble and crunch from side to side, good luck!
I mix whey protein next to a banana and milk blend it together tastes devout.
Something with lots of protein--that's the most central thing after working out--it rebuild the muscles you just worked. I approaching just blending milk next to a big scoop of protein powder, and some chocolate syrup to craft it taste perfect. It's pretty good, and great for your muscles.