If you are a fitness enthusiast or an athlete, you may already know the benefits of protein consumption, i.e, to build muscle. However, many times even with increased protein intake, you may not receive the desired benefit of muscle growth. This may be due to impaired muscle protein synthesis. Muscle protein synthesis (MPS) is a process through which the body builds new muscle protein by repairing and enhancing muscle tissues. This process involves consumption of amino acids (Building blocks of protein) either through protein rich food or protein supplements. It is also important to understand the various factors that influence MPS and how to enhance muscle anabolism. When it comes to protein supplements, the timing, quantity and type of protein is very important to maximize muscle growth and tap muscle protein synthesis. It is important to consider that resistance training also acts as a powerful stimulus for muscle protein synthesis (2).
The most common type of protein supplement consumed is whey protein. Whey is a liquid by-product from cheese which contains all the essential amino acids necessary for muscle building. It also contains a higher concentration of branched chain amino acids (BCAA), particularly leucine, which plays a major role in stimulating muscle protein synthesis and muscle hypertrophy.
Studies show that 5g of bcaa in the ratio 2:1:1 (Leucine: Isoleucine: Valine) along with whey protein improved intracellular signaling to optimize protein synthesis through improved growth hormone, increased IGF-1 (Insulin like growth factor - 1) and testosterone levels (1). Studies also indicate 20g-25g of protein is required in order to stimulate protein synthesis (1),(2). The type of whey protein also influences MPS. Whey protein isolate has shown to improve muscle growth compared to whey protein concentrate (Fig 1). The timing of protein consumption is also crucial to increase protein synthesis. Studies show that incorporation of whey protein immediately post exercise (Anabolic window) increases the anabolic rate of muscle growth and muscle protein synthesis compared to consuming it 1-2 hours post exercise as it blunts the growth response (2). It is also important to focus on carbohydrate intake post exercise as it indirectly improves MPS. It is important to consider that MPS is elevated upto 48 hours post exercise, therefore periodic consumption of 20g-25g of protein every 2-3 hours is necessary to optimize muscle hypertrophy (3).
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6651693/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732256/#:~:text=finding%20that%20whey%20protein%20greatly,stimulates%20protein%20synthesis%20through%20mTOR.
- https://www.frontiersin.org/articles/10.3389/fnut.2019.00147/full