Nutrition and exercise tips

Muscle building through muscle protein synthesis

In the next 24 to 72 hours, protein biosynthesis takes place. If one informs oneself about muscle building, one also often hears the word muscle protein synthesis. In the vital protein biosynthesis, in simple terms, proteins are synthesized, i.e. new proteins are formed in cells. In our body, protein molecules are broken down into amino acids and reassembled into other proteins. This takes place in 2 processes, transcription and translation. Protein biosynthesis plays an important role in growth, reproduction and healing. For example, dietary protein can also be converted into muscle protein. This is contrasted with the rate of degradation, at which muscle protein is broken down to produce energy. If more degradation than build-up of the respective muscle proteins takes place, the bottom line is that muscle is degraded. To keep the degradation rate low and support muscle protein biosynthesis, the energy balance must be positive. It is often read that protein biosynthesis should be increased by taking supplements with amino acids to build more muscle. However, this is controversial. Basically, a balanced and healthy diet is sufficient, which leads to a positive energy balance with a calorie surplus of 300 to 500 kcal. During the recovery phase, you should take a break from training until at least 48 hours after your last training session.