Whey isolate is the best form of protein to ingest immediately after exercise. It has the greatest concentration of branched-chain amino acids. These amino acids play the key role in muscle regeneration and creation. Whey protein is also an antioxidant and contributes to a healthy immune system.
Athletes usually take upwards of 25 grams of this protein per day. Body builders are known to ingest up to 150 grams per day.
It is best to take your protein with carbohydrates in a ratio of 1 gram of protein to 6 grams of carbohydrates. The carbohydrates where shown in a study at the University of Texas to greatly increase the uptake of the protein into the muscle tissues where they find their best use.