Actually, it is the one you consume right after your workout. After your work out your muscles are most sensitive to insulin. Insulin is what causes your muscle to take up glucose from the blood storing it as glycogen. Glycogen is the fuel that your muscles use. So, consuming adequate carbs and protein after your workout allows you to recover faster which means your body is better prepared for the next workout. I often discuss this with patients due to the fact they are working their buts off in therapy (at least in my world of sports physical therapy they do) so recovery is important and their body is trying to heal itself therefore adequate nutrition enhances this process, not to mention proper hydration which most people lack. Even if you are not an athlete, recovering appropriately can mean a better day at work or playing with the kids later or the next day. By consuming protein after a workout you can enhance glycogen replenishment by 30% and if you consume carbs with that you can double the insulin response which means more nutrients are able to be delivered back to the musles. Generally speaking, you should consume a carb to protein ratio of about 2-3:1. If you are doing longer duration endurance type exercise then a higher dose of carbs (4:1 ratio) is more appropriate. Optimally this should be consumed within about 20 minutes after exercise but technically there is a two hour window post exercise. Whey protein is the best choice because it is absorbed faster and the carbs should be simple sugar. A cheap and easy mix is to purchase whey protein and mix it with generic kool-aide. Mix and match your flavors to your taste preference. Again generally speaking, a ratio of about 40 g carbs (sugar) and 15g protein would work. Dosage can vary based on training intensity and goals, but that at least gives a geral framework and rationale s to why it is critical to get you post work out supplementation in. So dont forget this critical piece to your rehab or training process!
Get Strong! Stay Strong!