WHAT DRIVES PROTEIN SYNTHESIS?


What Drives Protein Synthesis?

According to research published in The Journal of Physiology, there are two ways to increase muscle protein synthesis, the process that plays such a huge role in muscle size and strength gains. The first is to simply consume protein. But nutrient increases in protein synthesis only last about an hour and a half even if amino acids remain available. On the other hand, a single session of weight training gets protein synthesis going for 24 hours or longer.

Of course, protein synthesis isn’t a switch that’s turned on and off. How you exercise makes a real difference in the metabolic response. Lifting 20% to 40% of your one rep max (1RM) produces a very small effect on muscle protein synthesis. Lifting between 70% and 90% of your 1RM triggers a maximal response. You can get around that by loading the bar with 20% or 40% of your 1RM and lifting to failure.

True Strength Moment: Most of these findings won’t come as a surprise to experienced bodybuilders. They have hands-on expertise with protein timing, low rep/high weight sets and failure training. For those who are still looking for answers in the gym, this information can provide a good starting point.

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