Muscle protein synthesis is the underlying process that is driving muscle growth.
Jeff Nippard interviewed me on how to maximize muscle protein synthesis for his youtube channel/podcast.
These interviews are quite long and we go DEEP into the science. If you don’t care much about understanding the science, here are some of the practical takeaways.
Protein shakes are a meme associated with bodybuilding.
But do protein shakes really help build muscle mass?
And if so, how much protein should you eat in a meal? Does it matter what type of protein? How often should you eat protein during a day?
Why do you want exogenous carbohydrate oxidation rate as high as possible?
How do you distinguish between exogenous carbohydrates oxidized versus simply the total carbohydrate oxidized?
Does pre-sleep protein ingestion impart a benefit?
How does exercise performed earlier during the day synergize with pre-sleep protein?
These were just some of the questions Danny Lennon from Sigma Nutrition Radio asked me.
Carbohydrate ingestion improves exercise performance and capacity. However, not all carbohydrates are created equally.
I’ve just published a new study in which we compare different carbohydrate-rich sport drinks.
Juma Iraki of Iraki Nutrition interviewed me on the topic of protein distribution.
Some of the questions asked:
Muscle protein synthesis is the process by which muscle mass is built.
Muscle protein synthesis is essential for exercise recovery and adaptation. As such, it’s a really popular topic in the fitness community.
But the methods used to measure muscle protein synthesis in studies are very complicated. Some basic knowledge of the various techniques is essential to draw proper conclusions from the research you’ll read.
The purpose of this article is to provide a comprehensive guide on muscle protein synthesis: what is it, how is it measured, what are the strengths and limitations, how to draw proper conclusions from muscle protein synthesis research, and of course practical guidelines how to optimize it.
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