Man cannot live on whey protein alone
By Jim Stoppani, PhD | Senior Science Editor
November 5, 2009
While it's certainly the ideal protein choice immediately following your training sessions, FLEX recommends that in addition to whey you also use soy and casein protein around workouts.
Whey is fast-digesting, which gets aminos to your muscles rapidly digesting, like whey, Plus, research shows it enhances muscle recovery better then whey due to its antioxidant components and its ability to boost nitric oxide levels.
Casein, on the other hand, is very slow-digesting, which means that it helps in decreasing muscle breakdown. Today we know that casein taken after workouts can help boost protein synthesis and research confirms that adding it to a post-workout whey shake enhances muscle growth beyond what's expected without the added casein.
So go ahead and use a mixed protein powder shake immediately after workouts for aiding muscle recovery and for boosting muscle growth. As always, go with about 40 grams of protein along with 40-100 grams of fast-digesting carbs.