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)
| Intervention | Grade | Effect | Detail |
|---|---|---|---|
| Whey Protein | A | ||
| Tart Cherry Juice | D | ||
| Colostrum | C | ||
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| Citrulline | |||
| L-Carnitine | |||
| Collagen Peptides | |||
Research FeedRead all studies
The food matrix and muscle protein synthesis: How protein is packaged matters
In this randomized crossover trial in 16 young, physically active adults (average age of 25; 12 men, 4 women), eating low-fat pork increased muscle protein synthesis rates more than high-fat pork.
Canola protein and muscle growth in women
Does postworkout collagen supplementation increase connective tissue synthesis in muscle?
Can insect protein support muscle growth?
How much do protein source and protein distribution matter for muscle growth?
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)
- Collagen Peptides - Kirmse M, Lottmann TM, Volk NR, de Marées M, Holwerda AM, van Loon LJC, Platen PCollagen Peptide Supplementation during Training Does Not Further Increase Connective Tissue Protein Synthesis Rates.Med Sci Sports Exerc.(2024 Aug 1)