Well, it’s a tough break, but exercise doesn’t automatically translate to muscle growth.
What is muscle protein synthesis?
Muscle protein synthesis1is the muscle creation side of this equation.
Having adequate muscle and lean tissue is beneficial for cognition,metabolic health2, andinflammation levels3.
It also helps protect you frombone fractures4that become more common with age.
So is muscle protein synthesis the same as muscle growth?
For muscles to grow, the rate of muscle protein synthesis has to outpace that of muscle protein breakdown.
What promotes muscle protein synthesis?
Two main scenarios that drive muscle protein synthesis5for adults: strength training and protein intake.
And this isn’t aone-or-the-othersituation.
Both are needed to truly maximize muscle synthesis and then, hopefully, growth.
There are 20 amino acids that make up all the proteins in the human body.
What kind of protein is best?
Bothanimal proteins(like meat, fish, poultry, dairy, eggs, etc.)
and plant proteins (like tofu, lentils, legumes, nuts, and seeds) provide amino acids.
Animal proteins are deemed complete proteins because they contain all nine essential amino acids.
But you better be very diligent about eating enough (and a variety of) plant foods.
Most plant proteins do not meet this important threshold.
So that same 150-pound person would need about 109 to 150 grams of protein a day.
Then add in somehigh-protein snacks, and you’re well on your way to reaching your protein goals.
When should you eat your protein to optimize muscle gains?
Whenyou consume proteinalso matters.
So, ahigh-protein breakfastis important.
Strength orresistance training11means that you’re working your muscles against a force.
This resistance is created from body weight, weight machines, or resistance bands.
It can also be carrying laundry or children up the stairs.
This resistance damages the muscle, creating tiny tears in the tissue.
And this is actually a good thing.
This damagesignals repair processes12to grow the muscle back stronger.
How much strength training should you do?
Not sure where to start?
Check out ourcomprehensive guide to strength training here.
FAQ
What is the best meal timing for muscle protein synthesis?
Protein intake should be distributed throughout the day.
What stimulates muscle protein synthesis?
Dietary protein intake and resistance training stimulate muscle protein synthesis.
At a molecular level, this process is regulated by the mTORC1 pathway.
Andstress inhibits this pathwayand can be detrimental to muscle protein synthesis.
The takeaway
Muscle protein synthesis is an ongoing process in the body.
And stimulating this process is vital to maintain the muscle mass that you currently have and to grow it.
