Whey protein and BCAAs:
Undenatured and cold-processed whey is best, since it contains bioactive peptides that have important health benefits, beside the superb amino acid profile that makes whey the best protein for anabolism and glutathione support.
NutraBio Whey Concentrate (or Isolate, with a higher protein content) is the brand I recommend.
Take 20 grams immediately before or after a workout. Can also substitute for a meal.