Although the amount described above might very well
maximize skeletal muscle protein synthesis, optimizing the function of other important pathways of AA metabolism would very likely raise requirements even further.
To the best of our knowledge, this is the first study to investigate the effect of alcohol ingestion following concurrent resistance, continuous and intermittent high - intensity exercise in human skeletal and further studies are needed to better understand the precise mechanisms through which alcohol attenuates
human skeletal muscle protein synthesis.
Leucine is one of the three branched - chain amino acids (BCAAs), however it is unique in its ability to stimulate
skeletal muscle protein synthesis which can result in faster muscle growth and strength gains.
Norton, L.E., et al., The Leucine Content of a Complete Meal Directs Peak Activation but Not Duration
of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signaling in Rats.
Leucine - enriched nutrients and the regulation of mammalian target of rapamycin signalling and human skeletal muscle protein synthesis
Protein and / or amino acid ingestion stimulates
skeletal muscle protein synthesis, inhibits protein breakdown and, as such, stimulates muscle protein accretion following resistance and endurance type exercise.
Layman's research says: «Adults require a minimum of 15 grams of essential amino acids or at least 30 grams of total protein to fully stimulate
skeletal muscle protein synthesis».
The cellular regulation of
skeletal muscle protein synthesis has been well described (28, 29).
Although no changes in AMPK activity were observed, decreased intracellular signaling occurred with a concomitant decrease in
skeletal muscle protein synthesis.