The Importance of Muscle Protein Synthesis

We all know that proper training has positive results in athletic performance, and we all want to achieve the maximum adaptations and benefits from our training.

Often, however, to achieve this, we are compelled to push our endurance limits by undertaking long and intense training sessions. We dedicate many hours a day to training for strength, endurance, technique, and other important factors of athletic performance. However, apart from intense and sometimes exhausting training, it is very important to pay special attention to proper nutrition so that training can induce the maximum adaptations. Primarily, strength and endurance do not increase during training, but during the rest period that follows training, when ‘recovery’ is performed correctly.

Muscle protein synthesis is a very important factor in post-training recovery. Precisely because proteins are the building blocks of the body, they are the most discussed nutrient in sports nutrition. Many athletes, coaches, and physical education specialists believe that proteins are of particular importance only for athletes in heavy sports (wrestling, weightlifting, strongman, power lifting) and Body Building. Proteins are needed for the growth, maintenance, and repair of all cells, as well as for the production of enzymes and proteins, regardless of the sport being practiced.

Therefore, after training, whether it is strenuous or at normal levels, protein intake is beneficial for the repair, maintenance, and growth of muscle cells. Recent studies have shown that protein intake immediately after exercise increases the rate at which muscle cells regenerate. However, apart from this function, it is known that protein intake stimulates the secretion of insulin, which in turn increases amino acid uptake and reduces cortisol levels (also known as a catabolic hormone).

In addition to proteins, we also have the specificity of branched-chain amino acids (BCAAs). For these amino acids (isoleucine, leucine, and valine), there is evidence linking them to the phenomenon of central nervous system fatigue (brain). These amino acids also participate in the production and development of muscle tissue. However, it should be emphasized that research has not yet confirmed whether supplementing the diet with large doses of branched-chain amino acids is necessary.

Therefore, all these processes concerning fluid restoration, the replenishment of muscle glycogen stores, the reduction of muscle and immune system damage, and muscle protein synthesis form the framework for optimal post-exercise recovery and increased training effectiveness. We must not forget that even Olympians do not necessarily train more than other athletes, but they train smarter. They know the importance of Nutrition and its role in optimizing athletic performance, and they ensure they meet all their needs for macronutrients (proteins, carbohydrates, and beneficial fats) as well as the corresponding micronutrients (vitamins, minerals, and trace elements).

Eating smart means I love myself and appreciate the gift of Human Life.