How to Increase Protein Synthesis – Protein synthesis is always happening in the human body when muscle is broken down and then rebuilt. Working out by weight lifting results in torn muscle fibers. This is where protein synthesis comes in to help repair those torn muscle fibers. However, without the proper nutrients to increase protein synthesis, the muscle fibers will not be able to repair fast enough to support frequent weight lifting. Here are some ways on how to increase protein synthesis.
Spike Your Insulin Levels After Workout
You want your insulin levels to be high after your workout to increase protein synthesis because insulin draws carbohydrates, fatty acids, and amino acids into the cell. One way of doing this is to have a simple carbohydrate right after your workout in addition to a meal high in protein. An Example of a simple carbohydrate would be a fruit drink or a small pastry. This will trigger a good amount of insulin to be released.
Eat from Good Protein Sources
These good protein sources include:
Ginger root allows you to absorb more protein in one sitting. Normally, we are only able to absorb about 30-40 grams of protein in on sitting. Consuming extra protein will just get stored as fat, so being able to absorb more protein in one sitting is very helpful when repairing muscle fibers.
Omega-3 Fatty Acids
The Institute of Nutraceutics and Functional Foods did a study were subjects were given supplements containing either omega-3’s from fish oil or a mixture of cottonseed and olive oils without omega-3’s added to their regular diets. The results showed that after 5 weeks of supplementation, those test subjects that had supplemental omega-3’s showed an increased sensitivity to insulin, which in turn increased protein metabolism resulting in around double the amount of amino acids being used by their bodies to synthesize muscle proteins.
The two main roles of vitamin B12 is to increase protein synthesis and energy production from fats and proteins. It has also been shown to improve brain health, bone health, and mood. Vitamin B12 can only be found in animal sources, so it is important for vegetarians to get vitamin B12 through other sources like supplementation.