Try to stay away from any movements that require you to push or pull from behind the neck (Lat Pulldowns, Barbell Presses, etc.) as this puts the neck and the shoulder in very unnatural positions that invite injury.
One of the best and safest exercises for all-around shoulder development is the Seated Dumbbell Press.
When doing seated presses for shoulder development, you want to maintain the stress on your delts by not locking out your elbows in the top position.
Locking your elbows out actually serves to take the weight off your delts and thus gives them a momentary break from the set. This break is clearly counter-productive to growth and development. By maintaining continuous tension on the delts, youíll dramatically increase the effectiveness of this movement. Y
You may have to drop your poundage down slightly, but most people shoulders respond well to highly controlled, continuous tension sets.
You say you have a 30 - 45min window of opportunity to take protein, etc. after working out. Does this mean 30 - 45mins after a complete workout, or does this mean 30 - 45min after working out a single muscle group?