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Muscle protein synthesis (MPS) is the process by which the body turns dietary protein into muscle. It is constantly occurring, but the rate at which it happens can be influenced by various factors, such as exercise and nutrition. For instance, resistance exercise has been shown to boost muscle protein levels, with the effect being even greater when protein is consumed immediately after the workout. Additionally, the amount, type, and timing of protein consumption also play a role in promoting muscle protein synthesis. Understanding the interplay between exercise and nutrition is crucial for optimizing MPS and achieving desired fitness goals, whether it be building muscle mass, preserving muscle as we age, or improving overall strength and performance.
| Characteristics | Values |
|---|---|
| Muscle protein synthesis | The process by which the body turns amino acid chains into muscle protein |
| Role | Provides the body with energy |
| Occurrence | Constantly running in the background |
| Factors that trigger muscle protein synthesis | Exercise, especially resistance training, and protein ingestion |
| Optimum protein intake | 1.4–2.0 g protein/kg body weight/day |
| Ideal protein intake per serving | 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g |
| Timing of protein consumption | Before or after resistance exercise |
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What You'll Learn
Resistance training
The impact of resistance training on MPS is influenced by various factors, including the intensity and duration of the exercise, as well as the individual's genetic makeup. Studies have shown that increases in MPS are maximal at 70-90% of one-repetition maximum when workload is matched. Additionally, the timing and type of protein consumed before or after resistance exercise also play a critical role in promoting MPS. It is recommended that physically active individuals consume 0.25 g of high-quality protein per kg of body weight or an absolute dose of 20-40 g every 3-4 hours throughout the day.
Research has shown that resistance training can lead to visible changes in muscle growth within a few weeks. These changes are mediated by acute and chronic alterations in gene and protein synthesis, resulting in muscle hypertrophy. However, it is important to note that the response to resistance training varies among individuals, with some showing no hypertrophy responses.
Furthermore, resistance training has been found to be an effective strategy for maintaining or increasing muscle mass in older adults. By inducing MPS, resistance training can help address sarcopenia and improve muscle strength and function. Overall, resistance training, when combined with appropriate nutritional strategies, is a safe and effective method for promoting muscle protein synthesis and improving muscular health.
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Nutritional supplementation
The body's ability to synthesise muscle proteins is influenced by the amount, type and timing of protein consumption. For instance, whey protein is a popular supplement that has been shown to promote muscle protein synthesis more effectively than soy protein. Whey protein is rapidly digested and absorbed by the body, allowing it to quickly flood the body with amino acids, which are the building blocks of muscle fibres. Other supplements, such as Beta-Ecdysterone, have also been shown to boost muscle protein synthesis.
To maximise muscle growth, it is important to understand which supplements increase protein synthesis, decrease muscle breakdown, or do both. For example, supplements that increase protein synthesis act like a mason adding bricks to a wall, while those that prevent muscle breakdown act like the mortar that holds the bricks in place. By impeding muscle breakdown, also known as catabolism, supplements allow muscle growth to occur.
For individuals looking to build or maintain muscle mass, a daily protein intake of 1.4–2.0 g protein/kg body weight/day is generally recommended. However, for resistance-trained individuals, higher protein intakes of >3.0 g/kg/d may promote fat loss and positively impact body composition. To maximise MPS, athletes are often advised to consume 0.25 g of high-quality protein per kg of body weight or 20–40 g of protein per serving. These doses should be evenly distributed throughout the day, approximately every 3–4 hours.
It is worth noting that the effectiveness of nutritional supplementation and exercise can vary depending on individual factors such as biological sex, genetics, and training variables. Additionally, while resistance exercise and protein ingestion work synergistically, the anabolic effect of exercise lasts longer (at least 24 hours) than the nutrient-driven increase in MPS, which is of finite duration (approximately 1.5 hours).
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Timing of protein consumption
The timing of protein consumption is an important factor in muscle protein synthesis (MPS). MPS is a process where the body turns the protein you eat into muscle. It is constantly occurring, but the rate of synthesis can be influenced by various factors, including exercise and nutrition.
Exercise, particularly resistance exercise, is a powerful stimulus for MPS. When combined with protein ingestion, the MPS response is enhanced. The timing of protein consumption in relation to exercise can impact the effectiveness of MPS. Research suggests that consuming protein before or after resistance exercise can maximise MPS. Specifically, consuming 10 grams of protein immediately after a workout can boost MPS rates. This indicates that the timing of protein consumption in close proximity to exercise can significantly influence MPS.
The distribution of protein intake throughout the day is also important. It is recommended that active individuals consume 1.4-2.0 grams of protein per kilogram of body weight per day. This can be further optimised by distributing protein intake every 3-4 hours, with 25-40 grams per meal. This even distribution ensures a consistent supply of amino acids to support MPS.
In addition to the timing of protein consumption, the amount and type of protein ingested also play a role in MPS. The body can only utilise a finite amount of essential amino acids, and the excess is broken down and excreted. Therefore, it is important to consider the quality and quantity of protein consumed to maximise MPS.
Furthermore, individual factors such as biological sex and genetic makeup influence MPS responses. The rate of MPS slows significantly after the age of 20, and individual proteins synthesised can vary based on the type of exercise and an individual's genetic predispositions. These factors contribute to the complexity of MPS and the role of protein timing and consumption.
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Quantity of protein consumed
The amount of protein consumed is a critical factor in muscle protein synthesis (MPS). While resistance exercise (RE) is a powerful stimulus for MPS, it is also a signal for muscle protein breakdown. Therefore, it is essential to understand the interplay between exercise and protein intake to maximise MPS.
Research suggests that MPS responses are similar regardless of the type of exercise, with endurance exercises like running or cycling also increasing mixed muscle protein synthesis. However, the duration of sensitisation may differ, and the hypertrophy observed with resistance exercise is not seen with endurance exercises. This indicates that the specific responses of different protein fractions within the muscle play a role in exercise-mode specificity.
The relationship between diet and protein balance is complex. MPS is triggered for only a finite period, as the body can only utilise a limited amount of essential amino acids (EAAs). Any excess EAAs are broken down and excreted by the liver. To maximise MPS, it is recommended that individuals consume 1.4-2.0 g of protein per kg of body weight per day, with protein intake distributed evenly throughout the day. This recommendation can vary, with some sources suggesting 1.6-2.2 g per kg per day, and others proposing 0.25 g of protein per kg of body weight or an absolute dose of 20-40 g of protein per serving.
It is important to note that the maximum amount of protein that can be utilised for MPS in a single meal is approximately 20-25 g of high-quality protein. This proposal is based on the rapid digestion of proteins without the addition of other macronutrients. When slower-acting protein sources are consumed, particularly with other macronutrients, the absorption rate is delayed, potentially enhancing the utilisation of amino acids.
In conclusion, while exercise is a critical trigger for MPS, the quantity of protein consumed plays a vital role in muscle synthesis. Consuming adequate amounts of protein, distributed evenly throughout the day, is essential for maximising MPS and promoting muscle growth and maintenance.
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Individual's genetics
An individual's genetics play a significant role in determining their baseline strength and muscle-building capabilities. Genetic variations can provide advantages in certain types of strength training. For example, people with a higher proportion of fast-twitch muscle fibres due to their genetics may have a natural advantage in explosive movements and powerlifting exercises.
Genetics influence muscle growth and development by acting as a blueprint for protein synthesis, hormone production, and muscle fibre characteristics. For instance, the IGF-1 gene is responsible for producing insulin-like growth factor-1, which promotes muscle hypertrophy and stimulates the growth and repair of muscle tissue. Genetic factors can also influence testosterone levels, which play a crucial role in muscle growth and development. Lower testosterone levels associated with genetic factors can contribute to muscle loss and reduced muscle protein synthesis, making it more challenging to maintain or gain muscle mass.
Research has shown that muscle atrophy induced by cast immobilisation was found to be driven by either the upregulation of atrogenes expression or the downregulation of protein synthesis, depending on the genetic background. However, variations in genetic makeup only account for about 5% of the differences in the extent of disuse muscle atrophy, indicating that other factors like epigenetic modulations might be more relevant in determining muscle responses to immobilisation.
Genetics also influence an individual's response to exercise and nutrition, which are key factors in muscle protein synthesis. The success of adaptation to exercise in terms of altered muscle physiology and improved performance varies according to an individual's genetic makeup, which designates their 'responder status'. This genetic variation influences the quantity and type of muscle proteins synthesised, leading to differences in responsiveness to training.
While genetics play a significant role in muscle growth and development, it is important to note that they are not the sole determining factor. Other factors, such as exercise, nutrition, and lifestyle choices, also influence muscle protein synthesis and overall muscle health.
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Frequently asked questions
Muscle protein synthesis (MPS) is the process by which the body turns dietary protein into muscle. It is constantly occurring in the body, but the most notable growth happens during recovery.
Muscle protein synthesis is triggered by exercise, especially resistance training, and protein ingestion. The two work in synergy when protein is consumed before or after resistance exercise.
The ideal amount of protein per serving to trigger MPS varies, but common recommendations are 0.25 g of high-quality protein per kg of body weight, or an absolute dose of 20-40 g.
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