Learn how to maximize muscle growth by understanding muscle protein synthesis and its relationship to strength training and protein consumption. This article explains the basics of muscle protein synthesis, the factors that promote it, and how to optimize your workouts and diet for better results.
How To Optimize Muscle Protein Synthesis Through Strength Training & Diet Do you go to the gym regularly, yet you don't notice your muscles looking any more toned than before? Well, it's a tough break, but exercise doesn't automatically translate to muscle growth . And whether or not you gain muscle, lose it, or maintain what you currently have, depends on the rate of muscle protein synthesis—which is primarily regulated by resistance training and protein consumption.
So that same 150-pound person would need about 109 to 150 grams of protein a day. 'What's approachable is to aim for 20 to 30 grams of protein each meal,' says registered dietitian and health coach Jessica Cording, M.S, R.D., CDN, INHC. Then add in some high-protein snacks, and you're well on your way to reaching your protein goals. When should you eat your protein to optimize muscle gains? When you consume protein also matters.
MUSCLE PROTEIN SYNTHESIS STRENGTH TRAINING DIET WORKOUTS MUSCLE GROWTH
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This Protein Rule Is the Secret to Burning Fat Without Losing MuscleFerozan has over 20 years of experience writing and editing in the health and wellness sphere. She has worked as a writer, science journalist, editor, brand consultant, and podcast producer. Her work includes contributions to leading platforms such as Eat This, Not That!, Everyday Health, Livestrong, Elysium Health, and Headspace.
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