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Protein Quality Affects Muscle Protein Synthesis After Weight Training Muscles increase in size in response to training, provided there is adequate training stress and energy, and amino acids available to make new proteins, fuel the process and trigger chemical pathways that activate protein synthesis. A review of literature by Canadian researchers Jason Tang and Stuart Phillips concluded that the quality of protein consumed after weight training may influence muscle protein synthesis after exercise. Feeding protein during the first 2 hours after training promotes muscle protein synthesis and increases post-exercise tissue repair. Maximize muscle protein synthesis by consuming 20-30 grams of protein during the first 2 hours after training. Whey protein works better than casein or soy protein for maximizing muscle growth after weight training. Drinking whole milk after training is a simple, inexpensive and effective way to speed post-exercise recovery and protein synthesis. The availability of the amino acid leucine is particularly important for turning on biochemical pathways that stimulate protein synthesis. Several supplement makers have formulated products to harness amino acid triggers to promote post-exercise protein synthesis. (Current Opinion Clinical Nutrition Metabolic Care, 12: 66-71, 2009) Essential Amino Acid Speeds Protein Synthesis After Weight Training Cells use amino acids to make new proteins, but amino acids do a lot more than that. They activate signaling proteins in muscles that turn on protein synthesis and increase muscle fiber size. Muscle tension, blood levels of amino acids (particularly leucine) and insulin are key actors triggering muscle growth. They activate signaling pathways inside the cells that promote protein synthesis in the muscles and modify muscle protein breakdown, remodeling and repair. Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTORC1) are important cell-signaling molecules that are sensitive to small changes in energy status and are major forces in protein synthesis. They work like biological computer programs to line up amino acids needed to produce new muscle tissue. Micah Drummond and colleagues from the University of Texas Medical Branch, in a review of literature, concluded that weight training and essential amino acids independently activate protein-signaling molecules that promote protein synthesis and muscle growth. Consume amino acid supplements high in leucine after training to maximize protein synthesis. Supplementing essential amino acids may prevent muscle wasting that occurs with aging, bed rest, inactivity, cancer, trauma and surgery. (Journal Applied Physiology in press; published online January 20, 2009) High Protein Intake Enhances Protein Synthesis During Low-Carbohydrate Diets Increasing protein intake during weight loss preserves muscle mass. Low carbohydrate consumption promotes weight loss, at least during the first 6-12 months of dieting. Sustaining muscle mass during weight loss maintains a healthy metabolism and normal functional capacity. Low-carbohydrate diets cause muscle loss, but high protein intake might counteract these effects. Researchers from the University of Michigan found that a seven-day high protein, low-carbohydrate diet promoted protein synthesis and whole-body proteolysis. They measured protein synthesis following a standard Western diet (60 percent carbohydrate, 30 percent fat, 10 percent protein) and after a low-carbohydrate, high-protein diet (5 percent carbohydrate, 60 percent fat, 35 percent protein).There were no differences in growth hormone or IGF-1 responses to the diets. (Journal of Clinical Endocrinology and Metabolism, 90: 5175-5181, 2005) How Much Protein Is Best After A Workout? Consuming protein supplements shortly after weight training boosts protein synthesis. Good-quality proteins containing essential amino acids, such as leucine, turn on signaling pathways of muscle protein synthesis and serve as the building blocks for added muscle tissue. How much should you take? Canadian researchers measured the effects of supplementing 0, 5, 10, 20 or 40 grams of whole-egg protein on muscle protein synthesis following a weight-training workout. Consuming 20 grams of protein is optimal for promoting muscle protein synthesis and albumen synthesis following resistance exercise. Albumin is critical for maintaining blood volume, which promotes cardiovascular capacity. Consuming approximately 20 grams of protein after exercise will promote protein synthesis, decrease protein breakdown and speed recovery. (American Journal of Clinical Nutrition, 89: 161-168, 2009) 
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