Macro partitioning
Muscle hypertrophy is driven by recurrent periods of positive net protein balance (NPB) resulting from resistance exercise coupled with protein feeding, rather than solely by transient increases in muscle protein synthesis (MPS) rates in the fasted state.
Do not train fasted if your goal is maximum muscle growth. Resistance exercise stimulates both muscle protein synthesis and breakdown, but in a fasted state, breakdown wins, resulting in a net loss. To build muscle, you must consume protein close to your workout to ensure your body stays in a positive protein balance over time.
only when exercise-induced RE is coupled with protein feeding does NPB become positive, facilitating small periods of muscle protein accrual with RET that sum to yield eventual hypertrophy
Why this rating
Supported by stable isotope tracer studies cited in the review.
Source
Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans
Sophie Joanisse et al. · F1000Research · 2020
DOI 10.12688/f1000research.21588.1
More from this paper
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Individual variability in hypertrophic response to resistance exercise is largely determined by endogenous variables such as basal satellite cell content, androgen receptor content, and gene expression profiles, rather than just exogenous training variables.Good
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