Id say have it immediately after workout. There isnt really a time frame though. Just get an insulin response and fast digesting protein asap. If you dont eat for 30-40 minutes after you workout, your body is still in a catabolic state if your workout was mildly intense. So you still need an insulin response or just food in general.
ideally post workout shake should be taken immediately after but the 1 min - 30 min window post workout is the best for absorbtion. the protein should be in the form of whey protein as it is the fastest absorbing.
during your workout, you body releases cortizol. which is a stress hormone that will cause you to stay in catabolic state.
you also release cortizol when you're under stress. if your body is catabolic, it could possibly be waisting muscle.
to get rid of this cortizol, you should consume a moderate amount of simple carbohydrates or high glicemic index carbs as soon as you can after your workout. this will cause an insulin spike which will get rid of the cortizol and bring your body back into anabolic state.
and like everyone said, it's a good idea to get some whey protein in along with the simple carbs.
__________________ "Milk is for babies. When you grow up, you have to drink beer." - Arnold Schwarzenegger
Ibananez, just so you know, its cortisol... there isnt a 'z'
But i agree with what you stated.
Also, the use of casein protein post workout is defeating the purpose of having fast digesting food items. Dextrose and whey should be consumed together immediately after workout. If you HAVE to have casein protein, id suggest using it 30-40 minutes after the workout, as your body will still use the protein.
Otherwise, you might as well drink 2 cups of chocolate milk.
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