Ok, let's get to the point of all of this, which is helping athletes stimulate muscle protein synthesis, or simply, packing on muscle. Shortly, Fuel Factor will be posting a brief online education presentation on the Fuel Factor Protein. So, most of the information presented here, will be reiterated in more detail in the presentation.
There are two "natural" ways to stimulate muscle growth (hypertrophy): 1) Resistance Exercise/Strength Training and 2) Eating, specifically protein from solid or liquid sources. In combination, they provide a superior muscle building response than just eating or strength training alone
Briefly, here are the key points to using protein and strength training to gain muscle.
In a young, healthy individual (free of disease), muscle mass levels remain constant. It remains constant because eating (fed-state) stimulates muscle protein synthesis (MPS), an anabolic (growth) response, that is equal to the muscle protein degradation (MPD), a catabolic (breakdown) response, caused by the body's response to a fasted state (when you do not eat). That is why it is important to not skip meals because if you are skipping meals your body is "losing" muscle. Perhaps this isn't the best image, but this is all I could think of at the moment - Picture a roller-coaster as it goes up and down hills. When you eat, your body builds (the roller coaster is building up potential energy for the downhill drop). When you go a few hours without eating, your body stops MPS, and breaks down (MPD) muscle and other reserves or stores to provide fuel to keep your body going (the roller coaster goes down the hill fast). As long as an person continues to eat meals on a regular basis, then the body remains in an equilibrium or a steady state. In scientific terms this is called homeostasis. Regarding muscle, the scientific term often used is net protein balance.
Eating or drinking protein is the main stimulator responsible for MPS (growth). This is why many have adapted the "eat more protein rule." What has yet to be determined is the exact amount of protein needed to optimize, and that's the key word, optimize MPS. And believe it or not, nutrition scientists have discovered that 15 grams of protein stimulates MPS to optimal levels. Meaning, if you are consuming 40 grams of protein at one time, then the other 25 grams of protein are not being used by your muscles to stimulate. And that is the main point for athletes to recognize. And eating high amounts of protein forces your kidney's to work overtime (harder), which may cause unwanted minor and major medical complications. In general, the contribution of protein to the diet is recommended to be about 15%. You will see diets for certain types of athletes have higher percent contributions of protein, but that is because they ("power") athletes, have different needs than an endurance athlete. Plus, if you are trying to gain more weight, then you do need to eat more calories, and as a result you often eat more grams of protein. Did that make sense?
Other main points to recognize is the type of protein you eat or drink, and when you eat or drink it, matters. For instance, there is burning question still under debate whether or not eating protein before, eating protein after, or eating protein before and after, stimulates muscle growth. I have read more articles that have suggested eating protein within an hour after strength training will produce the best response. There is also recent evidence suggesting that different types of protein have different responses. For instance, whey protein produces a faster digestion response than casein protein. Also, it is well known that different amino acids, which make up protein, have different roles in the body. There are essential amino acids, which you need form your diet, and there are non-essential amino acids, which the body can produce. Essential amino acids are need to stimulate muscle protein synthesis. What makes this more confusing, is within the essential amino acids, there are branched-chain amino acids (BCAAs). Recently, the BCAA Leucine has been shown to be the initiator of MPS and the debate is whether or not supplementing or eating foods high in Leucine stimulates MPS better than anything else. So, what is this guy trying to say?
Remember, early, you read that protein in combination with strength training, stimulates MPS (growth) more than just eating or strength training alone. So, what many young athletes and coaches fail to recognize is the absolute necessity for protein ingestion immediately following a strength training session is needed to maximize MPS. 40 grams of protein is not needed to do this. A glass of milk (8 oz of milk has 8 grams of protein) contains both whey, casein, and all of the essential amino acids needed to build muscle. And a glass of milk is cheaper than a $3.69 bottle of muscle milk (26 or 27 g of protein) and also contains carbohydrates, which may stimulate a small amount of muscle growth through an insulin-mediated response (completely different topic).
So, what you should do immediately after every strength training workout to maximize your body's muscle building capabilities is consume an easily digestible source of protein such as 1 -2 servings of yogurt or milk, a small scoop of whey protein with water or milk, or a premade recovery shake with about 10-20 grams of protein.
For More information on this topic:
1) Watch the Fuel Factor Protein Presentation (coming shortly at www.nevergoempty.com)
2) Visit Gatorade Sport Science Institute @ http://www.gssiweb.com/Podcast2.aspx to listen to their experts on science of protein and exercise podcasts to learn more
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