Muscle Protein Synthesis
In part one we distilled nutrition into the basic components of caloric balance, macronutrients, meal frequency, food composition, and supplementation. In part two we discuss the basics of protein synthesis with recommendations for maximizing performance.
Protein, made up of amino acids, is a significant proportion of cells, muscles, and tissue, as well as carrying out several important bodily functions. For performance we are most interested in proteins ability to create and restore contractile tissue. Protein is in a constant state of balance within the body both being broken down (MPB), and being synthesized (MPS). When MPS exceeds MPB muscle is built (Bohe, 2001).
For MPS to exceed MPB three requirements must be met:
1. The amount of protein of the correct amounts of amino acids must exceed a stimulus threshold (Pasiakos, 2012).
2. Total caloric intake must exceed caloric expenditure or else the balance is tipped towards MPB. (Lowery, Antonio, 2012).
3. The stimulus threshold must be achieved outside of a refractory period that follows previous protein consumption.