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Protein Synthesis and Muscle Building
joshdanko edited this page Jan 9, 2018
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The breakdown of cell proteins to be used for energy or other processes. When you are in a state of fasting MPD is at it's greatest.
- Insulin reduces MPD
- Protein reduces MPD by increasing Insulin
- Small Insulin increase greatly reduces MPD
- Training boosts MPD
Building of new muscle proteins. Think of a muscle as a wall. Each brick is a protein. Muscle protein synthesis is the addition of new bricks to the wall (from Muscle Protein Synthesis). Training can
- Slowed down by MPD
- Training boosts MPS
- Distributing protein throughout the day increases MPS (not 1 giant meal)
- Consuming protein 30-60min before training slows MPD
- If
(MPS - MPD) > 0then you will build muscle - Training increases both MPD and MPS
- Small Increase in Insulin drastically decreases MPD
- Protein Increase results in:
- Increased Insulin resulting in decreased MPD
- Increased MPS
- Distributing protein throughout day provides most optimal MPS
- Resting longer between sets shown to improve MPS
| Action | Reason |
|---|---|
| Train many muscle groups at least 2x a week | Full body training provides higher MPS than lower-body workout alone. |
| 2min minimum rest between sets | Longer rests between sets increases overall MPS. |
| 20-40g protein per meal | 20g is optimal amount. Above 20g still positively affects MPS, but the benefit starts to fall of quickly. |
| Protein for breakfast | Distributing protein throughout the day improves MPS. |
| Protein after workout | Distributing protein throughout the day improves MPS. (Possibly highest synergy with protein intake is post workout, not proven though) |
| Protein before bed | Distributing protein throughout the day improves MPS. |