is a code for part of a protein.

Think of it like this – if mTOR is like the gas-pedal for protein synthesis, then AMPK is the brakes. While it's been shown that pre-workout nutrition doesn't improve the post-workout burst in protein synthesis better than exercise alone, pre-workout amino acid intake does blunt AMPK mediated inhibition of mTOR.

protein synthesis; neuron; translation; synapse; fragile X

Training has a bigger effect; protein synthesis is ramped up for 24 hours in trained people.

Protein synthesis - Biology-Online Dictionary

To make more muscle we need protein, and the type and timing of protein intake during the post-workout period has been shown to control the overall increase in protein synthesis that occurs immediately after training.

From RNA to Protein Synthesis - YouTube

Importantly, activation of protein synthesis in the seems to ultimately determine how well we respond to training in the . What this means is that not only are workouts needed to maximally activate protein synthesis, but the right nutrition needs to be there at precisely the right time for this to happen.

Naturally, if insulin is able to extend or amplify the post-workout burst in protein synthesis, .

DNA and protein synthesis | STEM

The window is only open for a short time, and long term gains in muscle can be compromised if protein intake is delayed for as little as two hours after training. Hit this window just right, and you'll grow a heck of a lot more – miss it, and you may not grow at all!

Protein Synthesis - Prokaryotes and Eukaryotes

It's also clear from the literature that carbs aren't needed to activate protein synthesis after training, but there are other reasons to include carbs, which we'll get into later.

Protein Synthesis - Biochemistry - NCBI Bookshelf

While peri-workout amino acids have a subtle effect on protein synthesis, protein intake still causes an insulin response. This is important, because insulin is a powerful inhibitor of protein degradation.

The problem is that training also activates muscle protein . Without the right nutrition at the right time, .

The sequence is a small part of a gene that codes for a protein

The post-workout meal is the most important for amping up protein synthesis after a workout. Muscle cells are primed for protein synthesis in the hours after training, but only if the right nutrition is there.

There are three times for increasing protein/amino acid availability to augment the acute increase in protein synthesis caused by training:

Virtual Lab: Protein Synthesis | Labster

For instance, one study found that whey protein-induced increases in protein synthesis post-resistance exercise peaked at 20 grams of protein, with larger amounts not increasing the response any further. Similar dose-response studies have been done to determine the maximal requirements for leucine.

Both training and nutrient intake are potent activators of protein synthesis, although nutrient-induced increases are short-lived.

Protein biosynthesis - Wikipedia

There's been considerable research on exactly what type of nutrition is needed to maximally activate protein synthesis. While we'll discuss specifics later, it's important to know that only the essential amino acids (EAAs) have been shown to activate protein synthesis, with in particular being the most important for turning on the protein synthesis machinery.