To get the most muscle-building effect out of your workout, it’s necessary to supplement with extra protein and Essential Amino Acids(EAAs) immediately after and
24 hours after your workout. Research shows that the protein synthesis that is triggered by resistance training can be increased by taking extra EAAs for up to 24 hours after lifting.
A recent study found that taking 15 grams of whey protein the day after training to failure, increases rates of protein synthesis more than if submaximal exercise had been done, meaning that the intense exercise amplifies the anabolic response and sensitizes the muscle to subsequent protein feeding for at least 24 hours. The key is training to failure. Research shows that you’ll only get this added muscle-building benefit if you are optimally recruiting Type 2 muscle fibers by training to failure because maximal fiber activation is necessary to sensitize the muscle to EAA feeding. Interestingly, researchers found elevated protein synthesis and enhanced EAA sensitivity in response to using two very different loading schemes to failure: a 90 percent 1 RM load and a 30 percent 1 RM load. This was not the case with an exercise protocol using a 30 percent load that didn’t train to failure.
Researchers suggest that high volume can be used rather than heavy load to fatigue the Type 2 fibers by lifting to muscle failure and thereby enhancing protein building with EAA supplementation. This is good news if heavy loads are contraindicated due to injury, physical limitations, or the variations in a wave-like periodization program. The distinct metabolic process yielding elevated protein synthesis did
vary between the 30 and 90 percent load groups, indicating the value in changing your training load. Check out my Amino Acid Supreme
for your EAA needs.
Burd, N., West, D., Moore, D., Atherton, P., Staples, A., Prior, T., Tang, J., Rennie, M., Baker, S., Phillips, S. Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 Hours After Resistance Exercise in Young Men. The Journal of Nutrition
. 2011. 141(4), 568-573.