In this study Butteiger et al. observed that a mixture of 1:1:2 of soy protein, whey protein and caseinate (="broken" micelar casein which has a significantly faster digestion rate than the original) produced the maximal increase in protein synthesis (dotted line in Figure 1), but with "fake casein" and soy, I am 100% sure that you can do better than that with whey hydrolysate, whey concentrate and micellar casein (1:1:1 would mean an identical ratio of the three). As far as the ratios goes, I would suggest the following combinations for specific purposes:
- 5:5:1 - immediately post workout, if you have a meal within the next 1h
- 1:1:1 - immediately post workout, if you have a meal within the next 2h
- 1:3:5 - as a snack, of if you don't have a meal within 4h of the workout
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UMP "80/20"
Owing to its exceptionally high content of MPI, each serving of UMP contains 80% slow-release micellar casein and 20% fast-release whey. This combination of proteins provides dual quick anabolic and extended anti-catabolic properties.*
