This is a very important subject and when done correctly can have a massive impacted on your growth. So you've just trained & torn all your muscles fibers, what to do now?
this is where we rebuild & repair with the use off a good whey isolate. The reason for this is to shuttle all the nutrient rich AMMINO's into the blood as fast as possible to build & repair the muscle as quick as possible. Also using a High GI carbohydrate source will have a big impact on growth & recovery it will also restore glycogen stores.
About 45min after your shake its a great time to consume a good lean protein & carbohydrate meal; in conjunction with all your post workout out supplements, this is a must if you want to maximize on your full potential.