lol a ham and cheese is helpfull you dont want to work out on an empty stomach or just the shake alone. Look around a bit to find one you like...they all are fairly $$ I find that this one works for me
eBay: Optimum Pro Complex (4.4 lb) Strawberry (item 9502482397 end time Sep-19-06 13:55:45 PDT)
It has alot of amino acids and tons of vitamins. Plus its strawberry so I can mix it with my Creatine so I dont have to drink 2 different shakes. :P