Summary
For a muscle to grow (i.e., to hypertrophy), the rate of MPS must exceed the rate of MPB over time. Note that “protein synthesis” refers to the creation of any protein in your body; if your interest lies in muscle growth, you need to focus on MPS specifically.
Examine Database: Muscle protein synthesis (MPS)
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Battle for the protein throne: Move out of the whey! Plant protein is coming through
In this randomized crossover trial in resistance-trained younger adults, postexercise muscle protein synthesis rates increased to the same degree with a plant protein blend as they did with whey protein.
Is there a limit to how much protein the body can use?
Can omega-3 fatty acids increase muscle mass in the absence of exercise?
Plant protein vs. animal protein for muscle mass in older adults
Can resistance exercise before bed rest help prevent muscle loss?
Examine Database References
- Colostrum - Mero A, Nykänen T, Keinänen O, Knuutinen J, Lahti K, Alen M, Rasi S, Leppäluoto JProtein metabolism and strength performance after bovine colostrum supplementationAmino Acids.(2005 May)
- Whey Protein - Pennings B, Groen B, de Lange A, Gijsen AP, Zorenc AH, Senden JM, van Loon LJAmino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly menAm J Physiol Endocrinol Metab.(2012 Apr)
- Whey Protein - Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RRIngestion of casein and whey proteins result in muscle anabolism after resistance exerciseMed Sci Sports Exerc.(2004 Dec)
- L-Carnitine - Klaus D Wutzke, Henrik LorenzThe effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjectsMetabolism.(2004 Aug)
- Citrulline - Thibault R, Flet L, Vavasseur F, Lemerle M, Ferchaud-Roucher V, Picot D, Darmaun DOral citrulline does not affect whole body protein metabolism in healthy human volunteers: results of a prospective, randomized, double-blind, cross-over studyClin Nutr.(2011 Dec)
- Whey Protein - Reitelseder S, Agergaard J, Doessing S, Helmark IC, Lund P, Kristensen NB, Frystyk J, Flyvbjerg A, Schjerling P, van Hall G, Kjaer M, Holm LWhey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestionAm J Physiol Endocrinol Metab.(2011 Jan)
- Tart Cherry Juice - Jackman SR, Brook MS, Pulsford RM, Cockcroft EJ, Campbell MI, Rankin D, Atherton P, Smith K, Bowtell JLTart cherry concentrate does not enhance muscle protein synthesis response to exercise and protein in healthy older men.Exp Gerontol.(2018-Sep)