Building and maintaining muscle requires a delicate balance between breakdown and synthesis of muscle proteins. Exercise, especially resistance training, stimulates muscle protein synthesis (MPS), but without proper nutrition, this process can't keep pace, leading to muscle loss. This is where protein comes in. Studies show that consuming protein after exercise helps jumpstart MPS and promotes muscle repair and growth during recovery. So, post-workout protein shakes are a popular strategy for athletes and fitness enthusiasts.

But it's not just about the amount of protein you consume. Several factors influence how well your body utilizes protein for muscle building:

• Protein Amount: Research suggests that ingesting around 20 grams of high-quality protein is sufficient to maximise the MPS response at rest and after exercise. Doubling this amount to 40 grams may lead to a further 10-20% increase, especially after exercises that recruit more muscle mass.

• Protein Source: Animal-based proteins are generally considered more effective for muscle building than plant-based proteins. This might be due to differences in their amino acid content and digestibility. While studies typically show that animal protein sources lead to a greater MPS response, consuming a larger amount of plant-based protein can partially compensate for its lower quality. Consuming a mix of plant-based proteins may also provide a more balanced amino acid profile and potentially maximize MPS response.

• Protein Digestion and Absorption Rate: The speed of protein digestion and absorption can also affect MPS. Whey protein, a fast-digesting protein, generally leads to a greater MPS response compared to slower-digesting casein protein, especially in the short term. For slower-digesting proteins, a larger amount may be needed to achieve a similar MPS response over a longer period. This suggests that the ideal protein amount and type might depend on when you expect to eat again.

In conclusion, maximising muscle growth through diet requires a personalised approach that considers factors like the type of meal (protein shake vs mixed meal), digestion rate (fast vs slow), timing (post-workout vs before sleep), and your individual needs and activity level. By understanding these factors, you can optimize your diet to support your body's natural muscle-building processes and achieve your fitness goals. Please consult a healthcare professional before using any supplements.

Credits

Trommelen, J., Betz, M.W. & van Loon, L.J.C. The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise. Sports Med 49, 185–197 (2019). https://doi.org/10.1007/s40279-019-01053-5