Is Ion Exchange best to go with? I don't really have an understanding of types of proteins pre/post/evening/morning???
Ion exchange as in Whey?
It won't matter IMHO...
Pre/post, I like whey (any). Before bed or if you have to take a shake cause your going to miss a meal, casein.
The only thing I use at certain times is casein at night. BCAAs get the protein synthesis started from my pre/peri WO drink, so I just eat a meal.
M.Ed. Ex Phys
I sometimes take a casein shake before bed, although an omelette 90mins pre-bed is another favourite of mine.
I used to take whey pre and post-WO, but now I just do a solid meal, and I only do a shake PWO if I don't have time to eat right away, or if I want to do a bit of cardio PWO. Isolate is purer, but also pricier and I only recommend it if you can't tolerate whey concentrate. That being said some people are concerned about super-fast absorption, and for that I'd recommend EAA's/BCAA's sipped during your workout if you're really concerned about that.
It really is the combo and has to been proven for it to be effective. Likehas no carbs yet carbs are great as a source of energy.
I like the shake I have because it has a ratio of carbs and protein that make it the best out of a shake.