Pre-workout - maybe 30-40 but that's at least an hour before hitting the gym.
Post-workout - 30 grams of protein.
The only RTD I've tried is that one by ABB (I can't remember the name at the moment).
ABB has several types: Blue Thunder (thermogenic type), Mass Recovery, Pure Pro, Extreme XXL (weight-gainer type).
The bottled types have whey protein isolate as its protein source. The canned types tend to have milk protein concentrate and calcium caseinate.
I use them a lot, especially when GNC has them marked down to around a dollar a piece. I also like using Isopure RTDs, as well as NITRO-TECH RTDs (though MuscleTech doesn't sell them in the bottles, anymore).