Protein and Resistance Training Combine to Boost Muscle Growth
New techniques using radioactive tracers, CT scans and MRI showed scientists the precise ways in which the cells make new muscle proteins and uncovered the secrets of muscle growth. Muscle cells go into overdrive to make new proteins following meals high in proteins and amino acids. The amino acid leucine is an important nutrient that promotes protein synthesis in your muscles. Leucine activates the mTOR pathway, which triggers muscle growth, and serves as a building block for muscle protein synthesis. Combining whey and leucine supplements with resistance exercise promotes muscle protein synthesis and prevents atrophy.
(Nutrition, published online January 10, 2014)