I hear all these facts about protein shakes, losing fat and building muscle. But Im not looking for a body-builders physique. Im more interested in the "swimsuit model" look. Should I also be drinking protein shakes before and after a workout? Or just stick to salads w/ lemon juice and lots of h2o?

1. Yes you should be taking a (high quality) protein shake. A high quality protein shake has more than just protein, and will help you develop lean muscle mass (small, and much better for burning calories).

   Muscle build up depends on testosterone. The average male has 6x as much testosterone as the average female (and even for many of them it is not enough to really bulk up).

   What does this mean for you (and most women)? You will most likely tone up, develop lean muscle mass, and lose weight if you do weight lifting. Don't worry, it is HARD for most women to become body builder's, they have to work to switch their body over from estrogen to testosterone production.

   Do weight training, take a good protein drink (Personally I like muscle milk, it has suppliments that switch your body over to toning mode and burns fat VERY quickly). Your muscles will tone up without bulking up, you will burn fat and keep it off, and have that "swimsuit model" look your going for. Plus, weight training will help prevent osteoperosis later in life.

   Weight & aerobic excersize is ESSENTIAL for anyone.

2. You do not need protein shakes if you are looking to tone your body because toning does not increase muscle mass, it eliminates the fat between the muscle and the skin therefore showing just the muscle. Ways to do this is to use light reps for many reps, try jogging with 2kg/5lb dumbells and doing squats and lunges to tighten bum and thighs, calf raises, bicep curls and tricep extension should all firm up your figure. Use a crosstrainer if available, this will work out your whole body and swimming is great too.
3. If you want to stay healthy, I would suggest a protien shake in the morning. My favorite is 3 tablespoons of peanut butter, a banana, some nestle quik and 2% milk, add as much or as little as you want, depending on how thick you like your shakes. Add the contents to a blender, blend until all ingredients are thoroughly blended, drink and enjoy. This shake will stay with you and give you energy right through lunch.

   My dad has trigeminal neuralgia, (http://www.tna-support.org/) and this shake kept him alive and healthy for 8 months.

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