Muscle Protein Synthesis: Everything You Need To Know

Video Transcript:

Here’s everything you need to know about Muscle Protein Synthesis….simply explained. I don’t know about you but I feel like this term has been thrown around the last few years when it comes to muscle repair and recovery and not a lot of people understand what it really is. So I’m here to give you your PhD in protein synthesis!

Let's start with the basics. When you exercise, especially when you’re getting swole during strength training, your muscles experience tiny tears at the microscopic level. This is perfectly normal and actually crucial for growth. But how does your body repair these tears? That’s where MPS comes into play."

Now I'm gonna use my smart science guy voice to explain what muscle protein synthesis is…..

Muscle Protein Synthesis is the process by which your body repairs and rebuilds those damaged muscle fibers. It works by producing new proteins—essentially stitching together the torn muscle fibers, which results in larger, stronger muscles over time."

For MPS to work effectively, your body needs amino acids, which we learned from our creepy science teacher in high school science class, are the building blocks of protein. When you consume protein-rich foods or supplements, your body breaks them down into amino acids, which are then used in the muscle repair process. This is why post-workout nutrition, especially slamming protein in your gob, is so critical. Depending on what type of athlete you are, the goal is to eat 1.2 to 2 grams of protein per kilogram body weight daily. Endurance athletes are at the low end of this range, hybrid athletes in the middle, and strength athletes at the upper end of this range.

Another fun fact to keep in mind is Muscle repair and growth is a balance between two processes: Muscle Protein Synthesis and Muscle Protein Breakdown (MPB). Every day, your muscles undergo a natural cycle of building up and breaking down. For muscles to grow, MPS must exceed MPB. This is influenced by factors like nutrition, exercise intensity, and even rest."

Next, let’s talk about the importance of exercise and rest. Intense resistance training triggers an increase in MPS, but only temporarily. This window can last anywhere from 24 to 48 hours post-workout, depending on the intensity of your exercise. This is the prime time when your muscles are in repair mode, making it the best time to fuel your body with high-quality protein.

Not all proteins are created equal when it comes to stimulating MPS. Research shows that proteins rich in essential amino acids, particularly leucine, are the most effective at kickstarting MPS. This is why fast-digesting proteins like whey are popular post-workout—they quickly flood your bloodstream with the amino acids your muscles need.

Rest and recovery are just as crucial as the workout itself. Your body does the majority of its muscle repair while you sleep. Ensuring you get enough quality shut eye and taking rest days gives your muscles the time they need to fully recover and grow stronger.

Over time, consistently activating MPS through proper training, nutrition, and rest leads to greater muscle repair, mass, and strength. It’s not just about the work you put in at the gym or on the trails—it’s about how you recover and fuel your body afterward.

So, if you're serious about muscle repair, remember: MPS is your best friend. Train hard, eat smart, and take those recovery days when you need them!