Ever wonder what’s going on inside your body when you hit the gym?
There are the obvious exercise symptoms: profuse sweating, a racing heart, increased endorphins, and for me, utter exhaustion and relief when the workout is over. But what’s happening inside, to your muscles? And why do we put on muscle after training?
The Role of Muscle Protein Synthesis
If you’ve pushed yourself to the max, you’re going to feel the aftereffects of the workout in your muscles the next day. (What a good hurt though, right?) This is due to tiny tears that form in the muscles, helping them strengthen as they heal.
This process of building muscle is known as muscle protein synthesis, or MPS. If your goal is to gain or maintain lean muscle mass with your workouts, you’ll want to familiarize yourself with the ins and outs of MPS.
The Importance of Protein in Your Body
This is where protein consumption comes into play. Let’s use weight training as an example to show you the importance of consuming the right protein at the right time to maximize MPS in your body.
Lifting weights can elevate the rate of muscle synthesis for up to 48 hours, but it also increases the rate of muscle breakdown, especially the first 24 hours after a workout. When the rate of muscle breakdown surpasses the rate of muscle synthesis, muscle loss can occur. Weight training without protein can lead to a negative protein turnover, and this won’t help you meet your goal of gaining lean muscle mass.
So, how do you know if you’re getting enough protein to begin with? Exercising individuals typically need approximately 1.4 to 2 grams of protein per kilogram of body weight per day. For a 180-pound person, this translates to about 115 to 165 grams of protein.
When Is the Right Time to Eat Protein?
Research suggests it could be beneficial to consume protein several times during the day, including 20 to 40 grams before and after training and another 20 to 40 grams before bed. More protein is needed for older individuals who are less sensitive to the effects. Equally important is the type of protein you ingest, but I’ll get to that in a moment.
Pre-exercise protein can add additional benefits when coupled with post-workout protein consumption. Think of workouts as a way to make muscles more responsive to protein. For the first 24 to 48 hours after a workout, the body is receptive to protein, making this the perfect time to consume multiple protein-dense meals.
What about bedtime protein … is it really necessary? A 12-week resistance training study showed that a pre-sleep protein shake with 27.5 grams of protein increased muscle mass, muscle fiber area, and strength gains over a carbohydrate placebo shake. So, the answer is a definite yes!
Note: In order to maximize MPS, protein meals should be separated by two to four hours over the waking period.
A Protein Supplement to Boost MPS
The newest member of the AMPED™ line, AMPED Tri-Release Protein, is a multistage blend of fast-, medium-, and slow-release protein, plus patented Velositol®, for sustained MPS.* It contains three types of protein: whey protein isolate, egg white protein, and milk protein concentrate.
The commitment to sourcing and types of protein in Tri-Release Protein are what sets us apart from the competition. Our egg and milk proteins are derived from animals that are not treated with hormones or routine antibiotics. Isagenix uses only suppliers who support our no-compromise standards for Results You Can’t Get Anywhere Else™.
Check out our Tri-Release Protein FAQ for more info.
*Velositol® is a registered trademark of Nutrition 21, LLC and is patent protected.