Increase Muscle Protein Synthesis Naturally [How Much Protein is Required?]

Muscle Protein Synthesis is Crucial to Getting a Highly Muscular and Ripped Body!

Building muscle can be a confusing process. Particularly, it can take a toll on complete beginners who are unaware of the involvement of MPS and MPB.

Muscle protein synthesis (MPS) simply is responsible for adding quality lean muscle to the physique. In contrast, muscle protein breakdown (MPB) works to degrade existing muscle mass. Outplay of the two processes entirely determines the progress of your efforts.

Evidently, increasing protein synthesis can naturally decimate muscle breakdown. This can help Jack lean muscle. However, there are other effective ways to stimulate the process for max benefits.

In this article, we will delve into the top ways you can increase muscle protein synthesis. First, we need to know what it is and how muscle protein synthesis builds muscle. Let’s begin…

What is Muscle Protein Synthesis?

Muscle protein synthesis is a bodily process that determines the development of muscles in the body. Accelerating the process maximizes your chances of getting a jacked and developed body, whereas slowing it down can affect your fitness goals.

To elaborate, muscle protein synthesis assists your body to generate cellular proteins from amino acids. This, in turn, helps repair, grow, and increase muscular strength and mass in response to physiological needs and environmental stress.

Protein synthesis spikes and drops throughout the day. So how does this anabolic state help build more muscles?

How does Muscle Protein Synthesis Work?

Protein is the foundational unit of muscle. In contrast, muscle protein synthesis is a natural metabolic process that utilizes protein to repair damaged muscle due to workouts. Those who don’t know what to do for muscle recovery after a workout should start with adequate protein consumption.

It uses amino acids stuck to the skeletal muscle proteins. Eventually, it leads to maximizing muscle size.

On top of that, muscle protein synthesis even counters muscle protein breakdown occurring due to protein loss during workouts. Muscle damage sounds counteracting. However, it is essential for building quality lean muscle.

Damaged muscles open up huge room for muscle repair. When damaged muscle tissues get repaired, they become stronger, harder, and bigger. Thus, with surplus calories and sufficient protein intake, muscle repair works in top gear for the best results.

Muscle Protein Synthesis and Muscle Protein Breakdown: The Link

The ratio of muscle protein synthesis (MPS) and muscle protein breakdown (MPB) determines if your muscle is lost or built. If MPS exceeds MPB, muscle growth is evident. In contrast, if muscle breakdown surpasses protein synthesis you lose muscle.

Thus, bodybuilders and athletes try to support MPS by knowing how different ways can increase protein synthesis naturally. It is the key reason behind the need to elevate MPS, but there are other strong aspects as well.

Increasing protein synthesis is highly beneficial in every aspect. Also, the more seasoned you become, protein synthesis becomes more effective.

Becoming a seasoned player is one of the tips on how to spike muscle protein synthesis. Advanced progressive overload is another game-changing way to enhance muscle. However, there are other amazing ways to elevate protein synthesis naturally.

How to Increase Muscle Protein Synthesis?

Usually, people perceive enhancing muscle protein synthesis as rocket science. However, it is nothing of that sort.

Instead, with proper training and discipline, you can ace it. Moreover, there are equally interesting and effective ways to stimulate MPS.

Here’s how to support muscle protein synthesis. 

#1. Strength Training

There is no better way to power muscle than to lift weights. Lifting heavy objects makes the muscle tissue work. The tension developed leads to microscopic muscle tears.

Ultimately, the muscle damage forces the body to spike protein synthesis to repair, heal, and build the affected part.

There are so many ways to subject the body to tension to cause muscle tears. This includes workout approaches like bodyweight workouts, resistance training, Isometric Weight Training, Circuit training, and high-volume Training

Even many research papers confirm muscle protein synthesis increases after resistance training.

A study found that after a session of a heavy resistance workout, MPS spikes fast. For the first 24 hours, it remains double, afterward, it decimates. In the next 36 hours, it returns to baseline.

The research shows the importance of strength training as well as it indicates the importance of consistent sessions.

#2. Progressive Overload

The human body tends to adapt to the situation it is subjected to. This is applicable in terms of strength training programs.

During weight lifting, the body begins adapting to the most commonly lifted weight. The muscle tissue doesn’t observe the same tension from that weight.

So, there are no more muscle tears with that load. Thus, increasing the lifted loads from time to time is necessary.

In short, the approach of progressive overload helps continue the muscle tension to carry on muscle development.

#3. High Protein Food

Muscle protein synthesis also depends on dietary intake. A diet rich in high-protein food can stimulate the process resulting in higher muscle growth.

Related: High-Protein Dinner Ideas

An adequate supply of nutrition is necessary to facilitate the process. Knowing what foods increase protein synthesis can really help.

Indeed, adding protein-rich foods like poultry, chicken, eggs, fish, dairy, steak, nuts, and seeds can be advantageous.

Also, make sure every meal of the day contains a maximum portion of protein. To further increase your protein intake, try protein shakes, smoothies, and other beverages. A research paper shows oral protein consumption directly stimulates muscle protein synthesis.

#4. Window of Opportunity

There is a point when the progression slows down or does not occur. After hitting the highest rate of protein synthesis, irrespective of nutritional intake amino acids don’t convert into muscle mass.

Likewise, there is a defined period when protein synthesis remains at its peak. Knowing when muscle protein synthesis occurs can intensify results.

In general, it takes 3 hours to complete the process. So, consuming an adequate amount of protein accordingly is more beneficial.

Even a meta-analysis confirmed the importance of protein consumption timing for hypertrophy and muscle strength.

It showed the existence of a pre-workout anabolic window of opportunity. Protein consumption 1 hour before and after a resistance training session is more beneficial.

#5. BCAAs

Right nutrition and supplementation can further elevate muscle growth. Branched-chain amino Acids (BCAAs) intake is the best way to nourish and condition muscle for maximum growth.

In general, there are three kinds of BCAAs which include leucine, isoleucine, and valine. Particularly, the pre and post-workout intake of leucine in fair quantity can support muscle growth while preventing muscle protein breakdown.

Apart from BCAAs, one can go for creatine, whey protein, and other nutritional drinks to support the process.

A study showed energy restriction and BCAA supplementation leads to greater muscle preservation and more loss of VAT in the experiment group.

BCAA muscle protein synthesis study verifies its muscle retaining effects. The same can be seen for Leucine and muscle protein synthesis, and even valine and isoleucine.

#6. Calories

For maximum nourishment and muscle protein synthesis rate, sufficient calorie consumption is mandatory. Less calorie intake leads to less energy than required to burn during workouts.

Calorie deficiency activates ‘conservation’ mode, where the body begins to prepare for energy scarcity. In such a situation, muscle development isn’t a priority, because it is an energy-intensive process.

Instead, the body may accelerate muscle protein breakdown to upkeep vital life processes. Thus, it is important to maintain a surplus calorie intake.

#7. Sleep

A quality night’s sleep is of prime importance. In terms of muscle protein synthesis, it is even crucial. Various data show inadequate sleep leads to lower muscle growth rates and faster fat accumulation.

Studies have shown that hormone secretion during sleep hours is crucial to MPS. On top of that, the hormones even prevent muscle deterioration.

Only insufficient sleep can affect the recovery process to make the next workout unfeasible. Thus, it is important to develop healthy lifestyle habits allowing a sleep duration of 7 to 8 hours. It would provide the body a window to pause, rest, recharge, and heal.

A 2010 study by the University of Chicago showed that folks who slept for 5.5 hours per night lost 60% more muscle and 55% less fat than folks sleeping for sufficient hours (8.5 hours daily)

#8. Reps and Sets

How you approach workouts can increase muscle protein synthesis. Every workout and move performed has an impact on small to large muscle tissue.

Usually, to develop strength, a fitness trainer recommends elongating the move. In contrast, for developing muscle and stimulating protein synthesis, the aim is to increase microscopic tears.

It can be achieved by performing more reps and sets of particular workouts. 6–12 reps are ideal for increasing muscle density with 3 sets per workout.

#9. Post-Workout Snack

For a quick muscle boost, a post-workout snack can do more than required. After an explosive session, the body is deprived of energy, glycogen stores, and nutrition.

A post-workout snack rehydrates the body, relieves post-workout muscle soreness, and even replenishes glycogen stores to reduce post-workout exhaustion.

On top of that, a review of scientific research published European Journal of Sport Science mentions drinking milk post-workout even promotes muscle protein synthesis.

Milk is one of the options for post-workout snacks. Try a banana, nuts, whey protein shakes, or other options as per your preference and taste.

#10. Supplements the Boost Muscle Protein Synthesis

There are plenty of supplements that increase muscle protein synthesis and lead to a dramatic increase in muscle growth. D-Bal Max is one of the most potent supplements in the market that builds muscle by boosting the process of muscle protein synthesis, In D bal max results and reviews, users have talked about the supplement’s efficiency in assisting to develop jaw-dropping muscles. If you are trying to boost muscle protein synthesis for bodybuilding purposes, D-Bal is the best.

These were the top ways to boost muscle protein synthesis after a workout. Paying attention to the above details can promote muscle growth. But why is it important to increase muscle protein synthesis for your muscles?

Why Should You Increase Muscle Protein Synthesis?

Elevated muscle protein synthesis surely leads to great muscle mass. Evidently, it ensures that achieving fitness goals becomes easier, effortless, and less time-consuming.

However, the gravity of the body process is more evident than it appears.

Other interesting reasons behind optimizing protein synthesis. 

• Reduces muscle loss: Greater MPS naturally lessens the rate of muscle protein breakdown. Thus, retaining lean quality muscle is easier and effortless
• Increases muscular size: Greater protein synthesis adds more lean muscle by repairing damaged tissue to eventually increase bodily size.
• Elevates muscular strength: More muscle enables more productive workouts. The greater subjection to workout leads to greater muscular strength. However, it can differ according to your workout program and the efforts you put in.
• Eradicate body fat: Muscle loss leads to slow metabolism and muscle increase leads to faster metabolic activity. Henceforth, MPS leads to intense fat termination helping to develop abs and muscle tissue.
• Improves muscle-fat ratio: Greater muscle protein synthesis improves muscle density and muscle-to-fat ratio. Eventually, it improves your overall body composition as well.

Muscle protein synthesis makes achieving your body goals would become easier and an effortless experience.

Still, diet is the most crucial part of increasing MPS. So, how much protein exactly is required for muscle protein synthesis? Many studies have quoted an indicative quantity. We need to look into it.

How Much Protein For Muscle Protein Synthesis Is Required?

Protein intake directly impacts muscle protein synthesis. Thus, for bulking, a high-protein diet is the first recommendation. Nonetheless, the suggestive quantity varies from person to person.

Also, understanding the daily protein consumption and spacing it out into different meals are two things. The aim is to provide the body with sufficient protein.

Usually, the intention is to consume at least 0.8 to 1.2 grams of protein per pound of your body weight.

A study on NCBI suggested, 10g of essential amino acids or 25g of complete protein is enough for a maximum protein synthesis boost.

Though consuming the suggested quantity in one meal is possible, studies find splitting protein intake into meals is more effective. It allows the human body to digest, use, and absorb nutrition properly.

Some studies limit the recommendation to 20 to 25 grams of protein, whereas others suggest almost 40g of protein is effective in preventing muscle breakdown. Thus, bodybuilders, athletes, and powerlifters intake protein pre and post-workout.

This leads to elevated protein synthesis while lessened muscle protein breakdown. Only knowing how to increase muscle protein synthesis by consuming a sufficient amount of nutrients can do so.

Even after putting maximum effort into accelerating the process, it is tough to know if MPS is improving or not. How you measure muscle protein synthesis can help trace the progress.

How to Measure Muscle Protein Synthesis?

Measuring muscle protein synthesis is more of a scientific process. It involves the measurement of chemical compounds at a cellular level and even at the microscopic level by utilizing different mechanisms.

Particularly, muscle protein synthesis studies are better than measuring actual muscle mass gains. It can easily detect anabolic effects than long-duration studies which fail to detect it.

These studies are effective in answering a question that is impossible to answer by long-term studies. Usually, measuring muscle protein synthesis studies helps us know if something works and why it works in the first place.

In human trials, the best approach to measuring the fractional synthesis of muscle protein is finding traces of amino acids. In general, research finds the constant infusion of a labeled amino acid tracer and at what rate the amalgamation of the tracer.

A study employed a strategic use of d₁₀-leucine to measure muscle protein synthesis in humans. It was easily utilized by the blood amino acid pool to measure out MPS.

Measuring muscle protein synthesis is a novel purpose. It requires an extensive scientific approach to track muscle growth.

However, for general folks, it is best to observe a reduction in body fat percentage and an increase in muscle mass. It is the finest way to see if your protein synthesis efforts are working.

Moreover, how long does the process of muscle protein synthesis last? The suggested duration to observe the result can vary from person to person. Still, there can be suggestive timing.

How Long Does Protein Synthesis Last?

Protein is innately anabolic consuming it directly stimulates protein synthesis. And experts recommend splitting protein intake throughout the day for a reason.

Actually, the process lasts for a short duration of almost 4 to 5 hours. Having high-protein meals at regular intervals keeps the procedure active throughout the day. Henceforth, getting a maximum net muscle protein boost at rest becomes possible.

Evidently, the timing of protein consumption matters greatly. Consuming it every 4 to 5 hours helps the body synthesize the nutrient throughout the day for maximum benefits.

The guide on how to increase muscle protein synthesis is at the end of this. In the last segment, we will wrap up with important points.

At The End

Muscle protein synthesis is crucial to bodybuilding. With the proper approach, it is possible to heighten the process to achieve maximum muscle growth mode.

Thus, jacking up quality lean muscle at a faster pace becomes possible than ever. Adding muscle naturally dissipates body fat resulting in better body weight composition. A high rate of MPS automatically lessens muscle protein breakdown to maintain muscle density.

However, not only the above-mentioned tips are adamant for max MPS, but protein intake and protein intake timing are equally crucial. The key is to pay attention to every aspect that directly improves muscle protein synthesis to achieve the best results.

We hope the entire discussion was helpful. For assistance with your doubts, ask us in the comment section.