3 Must-Have Post-Workout Ingredients

Whey Protein isolate and concentrate are considered to be the best post-workout protein sources. Whey sends amino acids to muscles to quickly boost recovery and kick-start muscle growth. But taking just a whey isolate or concentrate may not be enough to maximize gains. Whey hydrolysate and casein can speed the uptake of aminos and extend their absorption, respectively.

Whey protein concentrate typically produces a protein powder that is about 80% protein. Whey protein isolate is more refined—usually 90% or higher. While concentrate isn’t as pure, the gentler processing used typically leaves more of the beneficial whey peptide fractions intact, so both forms of whey have their nutritional benefits.

Whey protein can be predigested in the lab for even faster absorption. Hydrolysis is the process of severing whey protein chains to create small fragments, known as peptides, which your digestive system doesn’t have to break down itself and can thus be absorbed and delivered to muscles faster. This speed is critical to get post-workout muscle growth started asap.

Useful for its slow and steady digestion, and, ultimately, sustained protein synthesis, casein forms multilayered clumps of protein in the stomach that are digested sequentially over time. Look for it in the form of caseinate (such as calcium, sodium, orpotassium caseinate), or get micellar casein, which is less soluble in fluids but digests even slower than caseinate.

This table lists several name-brand protein powders that contain at least two of the three forms of protein discussed.