The clinical and other studies show that Essential amino acids are the best for muscle protein synthesis followed by hydrolyzed whey, followed by whey around workouts. Probably best to take ~ 25 grams after the workout if you had to limit it. If you take it before, take it 1 to 1.5 hrs before in order for it to digest otherwise blood flow goes peripheral and you will get reduced digestion.
The general consensus is 1.5 to 2 grams per kg of bwt. More on intense days. Creatine will be helpful as well.