What Is Needed For Muscle Protein Synthesis?
What is muscle protein synthesis? Why is it important for our health? What are the protein requirements for the purpose? These are some basic thoughts that arise in everybody or anybody's mind. This article's sole purpose is to make you conversant with these questions.
Muscle protein synthesis (MPS) is the process in which protein is produced by the body, to repair muscle damage that may have occurred because of intense exercise. This is naturally produced by the body as an opposing force to muscle protein breakdown (MPB). In this process protein looses from the body because of intense workout.
MPS can be inflate by increasing the intake of protein instantly after the exercise. This will replace all those proteins that have left the body during the workout session. It is better to get comrade with the stimulation of MPS through exercise and diet. By knowing this one can enhance the retrieval rate of muscles, growth of muscles, and the athletic performance as well. Thus it will help you to increase the overall endurance capacity of the body.
As discussed, intake of protein stimulates muscle protein synthesis. This results in a representation of essential nutrients, requires for the maintenance of muscle mass and body composition of the body. This can also be enhanced by different feeding strategies which can enhance the anabolic effect of protein.
Whey protein can naturally increase the protein synthesis of muscles as it contains leucine. It is the best way to improve the muscle synthesis process of the body. As consuming proteins at regular interval of time can increase the anabolic properties of the body. Thus resulting in increase of muscle mass and enhancing the the growth of muscles.
Muscle protein synthesis is important because it regulates the growth, maintenance and repair of skeletal muscles. Proteins are made up of amino acids who are also termed as the building block of the tissues. Protein is synthesized by the body through diet as the body grows through adolescence in to adulthood.
The rate of protein synthesis process slows down once you cross the age 20. This is the reason a active trained adult has less rate of muscle growth than a healthy teenager. This process also depends on how the muscles are being exercised by the person.
Leucine is the most essential amino acid that is, it is important for the muscle protein synthesis process as it has the direct effect on the skeletal muscle. It is not produced by the body, thus having to be taken from diet or from dietary supplements.
In every 30 grams of protein 3 gram of leucine should be present in it. In some cases protein is not able to fulfill the leucine requirement at such time one can always rely on BCAA. 8-10 grams of BCAA can fulfill the leucine requirement, thus helping in the muscle protein synthesis.
Leucine affects the skeletal muscle synthesis. It increases the insulin secretion in the body. Overall leucine increases the speed and degree of proteins to build muscles.
Best Supplements For Muscle Protein Synthesis:-
● BCAA- It is a supplement made up of valine, iso leucine, and leucine. It has an unique property of anti-catabolic, that is it prevent the muscle breakdown that occur due to intense training and promotes muscle protein synthesis.
● BETA-ALANINE- It is a must requirement when you want to build your muscles. It contains high level of carnosine, it is a compound that assist in exercise performance.
● WHEY PROTEIN- It is a formation of muscle protein and is very beneficial if you want to gain size. When MPS is substantial than muscle breakdown, then the body has positive protein balance and the perfect domain for growth.
● CREATINE- It is produced from glycine and arginine in the body. Intake of creatine as a part of intra and pre workout period can increase the strength and power during the workout period.
● ZINC, VITAMIN B6, AND MAGNESIUM (ZMA)-
Zinc is the key factor for muscle growth and repair.
Vitamin B6 assists in nutrient transportation, blood flow, and testosterone support.
Magnesium helps in protein synthesis and decreases the inflammation level in muscle tissue.
Conclusion
Protein plays an essential role in the synthesis process after high resistance workouts. Various source of proteins encourage the muscle protein synthesis after the workout or exercise session. Proteins containing essential amino acid are the only ones that promote the synthesis process. Milk proteins are the better one than the soy protein for this purpose. Whey protein to promotes the intramuscular accumulation of triglycerides.
Consumption of protein before and after exercise is very beneficial for the synthesis process. Twenty-five grams of complete protein intake is sufficient for the muscle protein synthesis process to occur in the body. Amount, time, and type of protein are the sole factors that can maximize the muscle mass.
