Each gram of protein contains four calories, and it is recommended that to increase you muscle mass in combination with physical activity you should consume 1.2 to 1.7 grams of protein per kilogram of your body weight each day.
When you are doing any type of weightlifting or resistance training you are putting your muscles under stress and causing micro tears in those muscles being worked. These muscles then proceed to repair themselves and require protein to source this recovery process. Based on these facts, it is recommended and so important that you have an accessible protein source ready to be consumed between 30-60 mins after resistance/weight training to feed those muscles the protein they require.
When it comes to supplementing, the best protein source to consume in that 30-60min window after training is a Whey Isolate as it breaks down the fastest and your body can utilise this to repair and grow those muscles ASAP. Away from training, it is best to have your larger sources of protein at night either through your food at dinner (e.g. meats) or a whey supplement with a slower break down process (preferably not whey isolate). Your sleep at night is the most important time for recovery, so making sure you get an adequate amount of sleep with a combination of a slow digestive protein, you are maximising this recovery phase and preparing yourself as much as possible for the next day to repeat this process.
-Whey Isolate (30-60mins after resistance training)
-most protein blends or normal Whey Proteins are best for anytime throughout the day or before you go to bed to maximise your recovery overnight!*Disclaimer: Individual results vary based on agreed goals. Click here for details.