In this post, we’ll unpack all you need to know about Muscle Protein Synthesis, defining exactly what it is, how it works, how to trigger it, how long it lasts, how to maximise it and more.
What Is Muscle Protein Synthesis?
Muscle Protein Synthesis (MPS) is the process by which the body repairs and builds new muscle proteins to replace damaged ones.
How Does It Work?
MPS begins when a workout stresses and damages muscle fibers, prompting the body to repair them using amino acids from dietary protein. Hormones including insulin and growth hormone aid this process by enhancing amino acid uptake and stimulating muscle growth.
How To Trigger It
Muscle Protein Synthesis is the key process triggered by weight training, which is one of the 3 pillars of bodybuilding, along with nutrition and rest.
There are 3 primary strategies for triggering MPS; mechanical tension, muscle damage and metabolic stress. All 3 strategies stimulate muscle growth by signalling the body to repair and build stronger muscle fibers.
How Long Does It Last?
Muscle Protein Synthesis generally lasts between 24-48 hours post-exercise. The duration depends on the intensity and type of exercise performed as well as individual factors such as age, genetics and overall health.
How To Maximise It
The key to maximising MPS is to combine a trifecta of firstly, effective strength training, secondly, effective nutrition that includes adequate protein intake spread throughout the day and thirdly effective recovery.
Summary (TL;DR)
Muscle Protein Synthesis is the process through which the body repairs and also builds new muscle proteins to replace damaged ones.
The 3 primary strategies for triggering MPS are mechanical tension, muscle damage and metabolic stress.
The key to maximising MPS is to combine a trifecta of effective strength training, effective nutrition and effective rest.
