If you’re trying to build muscle mass, you’ve probably heard of the importance of muscle protein. However, there’s more to muscle protein than just its availability. There are several factors to consider, including your body mass, exercise, and nutrition. Considering these factors will help you select the right protein source for your goals.
Body mass
In order to increase body mass, it is essential to increase muscle protein intake. Fortunately, there are many different ways to do this. In order to maximize muscle growth, your body needs protein to build and repair muscle tissue. Ideally, you should consume at least 1.6 g of protein per kilogram of body weight per day. This amount of protein can be derived from both dietary and exogenous sources.
The amount of protein consumed should be proportionate to the amount of food you eat. The Nutrition Board of the National Academy of Sciences has published guidelines for protein intake, but this information does not account for age differences. This means that older individuals may have a greater or lesser requirement than younger individuals. In addition, younger people may be able to function well with a higher protein intake, as their protein reservoirs remain high. However, as the body ages, muscle mass and function decreases.
Exercise
The metabolic fate of protein after it is consumed in the body depends on whether you have exercised prior to the meal. Exercise enhances the rate of muscle protein synthesis because of its stimulating effect. This effect is sustained for a period of up to 24 hours. In order to enhance the benefits of exercise, it is important to consume a protein supplement.
The exercise induced increase in muscle mass may be linked to the regulation of myostatin. It was found that rats that were treadmill trained had lower expression of the myostatin gene than those 단백질 보충제 that had been not trained. The increase in myostatin after exercise is likely due to the stress of exercise.
Nutrition
Nutritional regulation of muscle protein synthesis is a fundamental mechanism underlying adaptive responses to exercise. The ability to increase MPS after resistance exercise is a key component in achieving desired results from exercise training. While MPS can be increased by different means, there are a number of common nutritional strategies that may be beneficial for athletes, the elderly population, and other individuals.
Dietary protein has been shown to increase MPS, a fundamental process in muscle mass enhancement. However, the timing of protein intake and the type of protein are essential factors.
Amino acid availability
A recent study investigated the role of amino acids in postprandial muscle protein synthesis. The participants were 24 young adults, aged 22 to 23 years, with an average BMI of 23 kg/m2. They received continuous primed infusions of amino acids. During this time, muscle biopsies and blood samples were collected.
In the post-absorptive state, the rate of muscle protein synthesis is always less than the rate of breakdown. This is because the net flux of EAAs from muscle protein breakdown is directed into oxidative pathways. Since muscle protein synthesis cannot exceed the rate of protein breakdown, the muscle cannot sustain an anabolic state without exogenous amino acid intake.
Animal-based proteins contain more methionine and lysine than plant-based proteins. However, plant-based proteins show more variability in terms of amino acid availability. Although some plant-based proteins contain enough lysine and methionine for human skeletal muscle, these sources typically have lower levels of these amino acids.
Repair of damaged muscle protein
A new study in mice has identified a protein that boosts the repair of acute muscle injuries. The protein, annexin A6, was previously identified as a genetic modifier of muscle injury and disease, but it also promoted muscle repair in mice models. While the study in mice is still preliminary, researchers believe that this protein could be useful in the treatment of acute muscle injuries and disease.
After exercising, muscle fibers are riddled with microscopic tears. During the repair process, nuclei in the muscle cells scuttle toward the tears and issue commands to build new proteins. These new proteins seal the wounds. This process also happens in the cell’s nuclei, which scavenge excess calcium in the cell.