Whey Protein is said to be extremley high quality protein. However you do not really need commercial protein shakes to build muscle. After my work outs, I like to consume half a gallon of 1% fat milk, if you drink the whole thing it is about 64 grams of protein, as well as many other vitamins and nutrients you will not often find in protein shakes.Milk also naturaly contains Whey and Creatine which will aid in muscle building. You can often buy this at Whole Foods, and Trader Joes for $1.99. Idealy you also want to consume a source of carbs (simple carbs will be ok after a workout) after your workout, as that will relase insulin and help nutrients get to your muscles faster.
Protein is not overated, but you do not need need as much as most people think. You could gain muslce on 70-125 grams of protein a day. You do not need to follow the bodybuilding rule of 1 gram of protein per pound of bodyweight. You can stay lean, as well as build muscle between 70 and 125 grams of protein a day. 2 chicken thighs/or breasts, 3 Eggs, and Half a Gallon of Milk every day is enough protein.
White meat does contain more protein, and less fat, but darker meat tends to contain more minerals such as Zinc, and fat can be used for hormonal output. You may want to balance these. What may be even more important is calorie intake if you want muscles quiker you will need to lift weights on an excess of calories. What determines how much goes towards your muscles or towards your waistline, is how much you work out. You will need to strenth train for higher reps to hypertropy. Heavy weights and lower reps will make you stronger, but for more muscle mass you will want to do more repititions. If you want to gain muscle quickly contentrate on mainly strenth training, fats, and cabohydrates. You do not need a commerical protein shake, and Half A gallon of Milk, 3 Eggs, and 2 chicken Thighs/ Breasts is enough protein.