I'm looking for a pre- and post- workout whey protein supplement for realistic gains in muscle mass and strength. Any suggestions?

I like Pro Complex - BCAA's, Vitamins, 60g protein, 5g carbs, 270 calories and the chocolate flavor tastes great mixed in water.

Protein is important but many of the answers forget to mention the most vital post-workout item: carbs!

You need fast acting, high glycemic carbs to replenish the depleted glycogen stores of a workout. Most studies show a 3:1 ratio is best, meaning if you take 10g protein, consume at least 30g carbs

I like Isopure because it provides 50g of protein per serving.

biotest metabolic drive chocolate

What to look for: Whey and Casein

What are they? Whey and casein are the primary proteins found in milk. In fact, about 20 percent of the protein in milk is whey, and the other 80 percent is casein.

What's the diff? Both are high-quality proteins, but whey is known as a "fast protein." That's because it's quickly broken down into amino acids and absorbed into your bloodstream. This makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly, so it's ideal for providing your body with a steady supply of small amounts of protein for a longer period of time -- such as between meals or while you sleep.

Which one? Try a blend. Either will provide your muscles with the raw materials for growth, but combining them allows you to optimize your protein intake no matter when you down a shake.

The Label Decoder
To most guys, the ingredients list of a protein powder might as well be written in Sanskrit. That's because the label often names several subtypes of whey, casein, and even soy protein. Here's how to read the label like a chemist.

Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrates than more pure versions and can be clumpy and hard to mix by hand. However, it provides the same basic muscle-building benefits. In the case of casein, it's referred to as "caseinate."

Isolate: A protein that's more pure than concentrate -- meaning it contains less fat and carbohydrates--and is also easier to mix.

Hydrosylate or hydrolyzed protein: A protein that's been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of consuming casein is that it's absorbed slowly.

Micellar Casein or Isolated Casein Peptide: An expensive protein composed almost entirely of pure casein, ensuring slow and steady absorption.

Milk Protein: An ingredient that has the composition of natural milk protein -- roughly 80 percent casein and 20 percent whey.