Muscle protein synthesis (or MPS) is largely responsible for the growth of muscles throughout the body. This process occurs mainly after one has an intense workout session. It is when protein is naturally produced to repair muscle damage as a result of intense exercise. The process that does the opposite of this is called muscle protein breakdown. A great way to boost the process of protein synthesis is by consuming an adequate amount of protein immediately following your workout. What this does is replaces any protein that may have been lost during the workout. According to an article I have viewed the greater the intensity of a workout the greater the result of protein synthesis. This simply means lifting at about 80% of your one-rep maximum for about 8-12 reps. Time under tension is another key factor in attaining muscle growth because of the more time allotted to receive enough of a stimulus to produce changes. An optimal time period for a set to take would be between 30-40 seconds per set.
There is a way to intake too much protein after a workout and the excess gets sent out through the liver since the body has nothing left to do with it. The best range of protein consumption is between 20 and 40grams of protein. A study done by the University of Birmingham showed that a 20-gram dose increased protein synthesis by up to 49% meanwhile a 40-gram dose increased protein synthesis by 56%, yet also caused a large accumulation of urea. With that being said it is safe to say that the best range to increase muscle growth and protein synthesis would be to consume 20-40 grams of protein directly following an intense workout session. People typically do this by consuming a quick protein shake immediately following their workout.
Achieving adequate muscle protein synthesis does not come through simply taking a sports supplement, the process varies depending on an individual’s fitness status. The best way to increase protein synthesis is by beginning to lift weights that are on the heavier side that you can still lift with proper form and keeping the sets between 30-40 seconds in length.
Not all people desire to increase muscle growth. The good news for the ladies is that lifting weights does not necessarily equal increasing muscle mass. This is because women don’t naturally produce testosterone which is a key factor with this. Instead women tend to get more toned than big in general terms.
Science of Fitness 