@TS: yes and no. protein maintains muscle, in a calories surplus it can add muscle. so your weight can stay relatively the same but you lose bdf%. in a calorie deficit, it will maintain muscle without adding too much muscle. which may or may not see the scale change even though your bdf% drops.
@original: yeah, it can help. drink cassein protein or whey protein with milk(cassein is in milk). cassein protein is slow digesting so it will be in your system longer. or drink it before you go to bed. it'll slow digest while you sleep aiding recovery.
for anyone who wants to know. you can make a protein shake with whole food. 1 cup milk, 1 banana, tbl spoon peanut/almond butter blend together. you have yourself a basic protein shake. add fruit, cinnamon, wheat germ etc if you like. that is just the bare minimum what i put first.