would it be better to ingest slower/moderate proteins after resistance training, and keep the fast protein for other moment to improve MPS?
Would RT lead to higher MPS and would this be possible with moderate to slow protein ingestion. So would on other times an ingestion of 20-30 g of whey lead to high insulin and higher mps? So would RT increase in MPS or the potential and the whey (fast PRO) ingestion not be spread?
While there is acute data to suggest (in the fasted state) that protein supplementation / ingestion directly after exercise will stimulate MPS, it should be taken into consideration that many of these studies have been originally done int he fasted state. More recent evidence suggests that as long as protein intake is relatively adequate throughout an entire day, immediate post exercise protein ingestion is simply a drop in the bucket with regards to gains. Long term protein supplementation compared to eating a normal balanced diet also does not seem to really give any extra benefits to training athletes / males.
DECENT REFERENCE TO START: https://academic.oup.com/jn/article/146/2/155/4584743
In other words, as long as one is eating in balance throughout the day and providing stimulation via large muscle group fatiguing exercise, all of this acute protein timing stuff washes out (based on studies done in the free living fed state). Unless one is nutrient deprived or in a situation of malnutrition or starvation, protein supplementation (as much as it looks nice in the acute, fasted, 4h post exercise protein synthesis studies) doesn't do a whole lot under real world conditions.
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