Hormonal
Resistance exercise extends the duration of the muscle protein synthesis response to protein ingestion, thereby allowing for greater cumulative muscle growth compared to protein ingestion alone.
To maximize muscle growth, you must combine resistance exercise with protein intake. Exercise extends the time your muscles are sensitive to protein (up to 24-48 hours). Simply eating protein without exercising will not build muscle; the protein will be used for energy instead.
Muscle loading through resistance exercise prior to protein consumption extends the anabolic window thereby augmenting MPS... a phenomena that persists for at least 24-48h in untrained individuals.
Why this rating
Supported by multiple human studies cited (Bukhari et al., 2015; Wilkinson et al., 2017b; Miller et al., 2005; Burd et al., 2010).
Source
Contemporary stable isotope tracer approaches: Insights into skeletal muscle metabolism in health and disease
Matthew S. Brook et al. · Experimental Physiology · 2020
DOI 10.1113/ep087492
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- Deuterium oxide (D2O) tracing allows for the measurement of long-term muscle protein synthesis in free-living conditions, revealing that early resistance exercise training drives muscle hypertrophy through chronically elevated MPS.Strong
- In older adults, the muscle protein synthesis response to protein ingestion is blunted (anabolic resistance), and simply increasing protein intake does not overcome this resistance.Good
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