The cellular process of building new proteins, particularly muscle proteins, in response to exercise and nutrition.
FULL EXPLANATION
Protein synthesis is the process by which cells build proteins from amino acids. Muscle protein synthesis (MPS) specifically refers to the creation of new muscle proteins, which is essential for muscle growth, repair, and adaptation to training.
MPS is stimulated by resistance exercise and protein intake, particularly the essential amino acid leucine. The balance between MPS and muscle protein breakdown determines whether muscle mass increases, decreases, or stays the same.
WHY IT MATTERS
Understanding protein synthesis helps optimize nutrition and training for muscle building, recovery, and maintenance of lean mass with aging.
HOW TO IMPROVE
Maximize protein synthesis by consuming adequate protein (1.6-2.2g/kg/day for active individuals), distributing protein evenly across meals, and timing protein around training.
NORMAL RANGES
MPS is maximally stimulated with approximately 0.4-0.5g/kg protein per meal, or about 25-40g for most adults. The leucine threshold is approximately 2.5-3g per meal.
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The nine amino acids that cannot be made by the body and must be obtained through diet.
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