Nutritional Regulation of Muscle Protein Synthesis with Resistance Exercise: Strategies to Enhance Anabolism
Date
2-18-2025
Faculty Mentor
Majid Koozehchian, Kinesiology; Gina Mabrey, Kinesiology
Files
Submission Type
Conference Proceeding
Location
3:15-3:25 pm | Houston Cole Library, 11th Floor
Description
Please note: no video is available for this presentation.
Muscle protein synthesis (MPS) is a key process that supports muscle growth and repair in response to resistance exercise. Nutritional strategies play an important role in regulating MPS. Protein intake, timing, and quality all factor in maximizing MPS. Proper dietary protein consumption and resistance training can maximize muscle growth and positively alter body composition. Understanding how dietary protein pairs with resistance exercise can help individuals maximize muscle growth and alter body composition. These nutritional strategies may be useful for individuals looking to enhance muscle mass and recovery.
Many factors need to be considered to optimize MPS in humans regarding food intake and resistance exercise. These factors include protein quantity, quality, time of consumption, protein distribution, and the role of amino acids, particularly leucine, in providing an anabolic response. Protein requirements vary for different ages, training experience, and physiological demands. Identifying optimal protein intake strategies for different populations, such as athletes and older adults, is necessary for maximizing training adaptations.
Precise protein consumption patterns are key to maximizing gains from resistance training. MPS is the most effectively stimulated when consuming protein immediately following resistance exercise. Protein timing plays a crucial role. Consuming protein within two hours after exercise maximizes MPS, and it is better to spread protein intake evenly throughout the day rather than in one sitting. High-quality protein sources containing essential amino acids are the most effective at stimulating muscle growth. Consumption of whey protein or bovine milk led to greater increases in MPS. It is recommended that an individual take 20-40 grams of protein per meal to optimize MPS. The amino acid leucine plays a pivotal role in regulating and initiating MPS. Age and training experience influence protein requirements. Older adults require higher protein doses to achieve the same rate of MPS as younger individuals. Athletes or well-trained individuals can benefit from higher protein intakes to support muscle growth and repair. While high protein intake can benefit certain populations, excessive intake above recommended levels does not provide additional benefits.
Specific nutritional strategies effectively enhance skeletal MPS and improve muscle recovery in response to resistance training. Personalized plans in populations where muscle mass is of interest or concern, such as the elderly or athletes, are necessary to optimize muscle growth. Nutrition plans should consider age, training experience, and metabolic responses to maximize muscle growth. More research is needed to determine individual variability in response to protein and resistance training and protein intake recommendations to sustain long-term training adaptations.
Keywords
student research, kinesiology
Rights
This content is the property of Jacksonville State University and is intended for non-commercial use. Video and images may be copied for personal use, research, teaching or any "fair use" as defined by copyright law. Users are asked to acknowledge Jacksonville State University. For more information, please contact digitalcommons@jsu.edu.
Disciplines
Kinesiology
Recommended Citation
Hamilton, Elijah, "Nutritional Regulation of Muscle Protein Synthesis with Resistance Exercise: Strategies to Enhance Anabolism" (2025). JSU Student Symposium 2025. 62.
https://digitalcommons.jsu.edu/ce_jsustudentsymp_2025/62
