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MUSCLE PROTEIN SYNTHESIS: THE SCIENCE OF MUSCLE BUILDING






 Proteins play a central role in building muscle through a process known as muscle protein synthesis (MPS). When you consume protein, your body breaks it down into amino acids, which are then used as the building blocks to repair and grow muscle tissue—especially after resistance exercise or weight training. The combination of resistance exercise and increased protein intake is the most effective strategy for promoting muscle hypertrophy, or growth in muscle size (Nutrients, 2020) [https://www.mdpi.com/2072-6643/12/7/2023].

Research has shown that muscle protein synthesis is maximized in young adults with an intake of about 20–25 grams of high-quality protein per meal (Journal of the International Society of Sports Nutrition, 2018)[https://www.tandfonline.com/doi/abs/10.1186/s12970-018-0215-1]. Spreading protein intake evenly across meals throughout the day stimulates greater 24-hour muscle protein synthesis compared to skewed intake patterns (The Journal of Nutrition, 2014)[https://www.sciencedirect.com/science/article/pii/S0022316622009087].

The mechanisms behind muscle growth involve a complex interplay of signals inside muscle cells. Resistance exercise triggers local and systemic signals that increase the rate of muscle protein synthesis. Consuming protein after exercise further boosts this effect by providing the necessary amino acids and stimulating hormones such as insulin, which help shuttle amino acids into muscle cells (The Journal of Physiology, 2012)[https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/jphysiol.2011.225003].

Notably, the type and timing of protein matter. Rapidly digestible proteins rich in essential amino acids—especially leucine—are particularly effective at stimulating MPS. Consuming protein soon after exercise appears to support greater gains in muscle size and strength, particularly in older adults who may have a blunted response to both exercise and protein (The Journal of Physiology, 2001)[https://physoc.onlinelibrary.wiley.com/doi/abs/10.1111/j.1469-7793.2001.00301.x].

The amount of protein you need depends on your age, activity level, and goals. For general health, most adults should aim for at least 0.8 grams of protein per kilogram of body weight per day. But if your goal is to build or maintain muscle, research suggests you'll benefit from a higher intake—typically in the range of 1.2 to 2.0 grams of protein per kilogram of body weight per day, especially if you're regularly engaging in resistance training (Nutrients, 2020)[https://www.mdpi.com/2072-6643/12/7/2023]; (European Journal of Sport Science, 2008)[https://www.tandfonline.com/doi/abs/10.1080/17461390801919128].

For example, someone who weighs 70 kg (about 154 pounds) would need:

  • For general health: about 56 grams of protein per day (0.8 x 70)
  • For muscle building: between 84 and 140 grams per day (1.2–2.0 x 70)

It's also important to distribute your protein intake evenly across meals, aiming for around 20–40 grams per meal, to maximize muscle protein synthesis throughout the day (The Journal of Nutrition, 2014)[https://www.sciencedirect.com/science/article/pii/S0022316622009087].

So, if you're serious about building or preserving muscle, aim for at least 1.2 to 2.0 grams of protein per kilogram of body weight daily, paired with consistent resistance training. This approach will help you maximize the benefits of your workouts and maintain muscle mass as you age.

For individuals seeking to build muscle, the key takeaways from the research are clear: regular resistance training, combined with a consistent and adequate intake of high-quality protein, is essential for maximizing muscle growth. This approach supports both the repair of muscle damaged during exercise and the development of new muscle fibers, resulting in increased muscle mass and strength (European Journal of Sport Science, 2008)[https://www.tandfonline.com/doi/abs/10.1080/17461390801919128].

In summary, protein is essential for building muscle because it provides the raw materials for muscle repair and growth, triggers the anabolic processes that drive muscle hypertrophy, and supports the body's adaptation to exercise by enhancing muscle protein synthesis.



To build and maintain strong, healthy muscles, don't leave your progress to chance. Make it a priority to include enough high-quality protein at every meal and commit to regular resistance training. This isn't just for athletes or bodybuilders—it's for anyone who wants to stay strong, active, and independent as they age. Start by planning your meals to include at least 20–25 grams of protein, and incorporate resistance exercise into your weekly routine. Your muscles—and your future self—will thank you for it (Nutrients, 2020)[https://www.mdpi.com/2072-6643/12/7/2023], (Journal of the International Society of Sports Nutrition, 2018)[https://www.tandfonline.com/doi/abs/10.1186/s12970-018-0215-1].

Take action today: fuel your body with the protein it needs, challenge your muscles through resistance training, and give yourself the best shot at staying strong for life.

For assistance reaching your fitness goals, contact a coach at ProTime-Fitness.org.

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