Having a shake after training is okay, but over the last few years, the priority has shifted to having those same nutrients before and/or during your workout for even better results.
If you have limited input on your meals, just be sure your strength keeps increasing in the gym and your bodyweight is increasing each week, and don't make things too crazy (going low carb or avoiding mixed protein/fat/carb meals).
Specific goals would be better, for us and for you. Unless you're shooting for Wendler's "Train to Be Fucking Awesome." In which case, carry on.
Also, what's your current height, weight, and general condition (fat, a 'lil pudgy, kinda lean, ripped like a hymen on prom night?)
Surge Recovery and the other supps I mentioned are available in the store on this site:
But it sounds like the shipping might be a buzzkill. The "closest" you could try to manage would be whey with something like Gatorade.
There should be no dramatic difference with these.
I wouldn't say "dependent" as much as desensitized. There can be potential problems with excessive or chronic caffeine use, just like any other supplement, but overall, a hit of caffeine a few times a week isn't the worst thing in the world.
There was an article on here many, many moons ago (2002) that ended up giving strategic caffeine use a thumbs up, but it did discuss some science-y technical info: