Factors and Supplements That Increase Muscle Protein Synthesis
The user asks what increases muscle protein synthesis (MPS). The assistant explains MPS, lists key nutrients like protein, leucine, BCAAs, HMB, and creatine, and includes a reference to Lactobacillus gasseri BNR17. Non-supplement factors such as resistance training, protein timing, sleep, and energy balance are also mentioned.
What increases mps
MPS stands for Muscle Protein Synthesis — the process by which your body builds new muscle protein, essential for muscle growth, repair, and recovery.
Based on general knowledge, here are the key factors and supplements known to increase muscle protein synthesis:
Key Nutrients & Supplements
- Protein (especially complete proteins): Consuming adequate dietary protein provides the amino acids necessary for MPS. Whey protein is particularly effective due to its rapid digestion and high leucine content.
- Leucine: This branched-chain amino acid (BCAA) is the primary trigger for activating the mTOR pathway, which is the central regulator of MPS. Around 2–3g of leucine per meal is often cited as the threshold to maximally stimulate MPS.
- Branched-Chain Amino Acids (BCAAs): Leucine, isoleucine, and valine can support MPS, though leucine is the key driver.
- Beta-Hydroxy-Beta-Methylbutyrate (HMB): A metabolite of leucine, HMB has been shown to reduce muscle protein breakdown and may also stimulate MPS, particularly in untrained individuals or during periods of muscle loss.
- Creatine Monohydrate: While primarily known for increasing strength and power output during resistance training, creatine also supports cell hydration and signaling pathways that can enhance MPS over the long term.
From Pillser's Research Database
Pillser's research database includes data on Lactobacillus gasseri BNR17 showing 1 study with beneficial effects on increased muscle protein synthesis1. Some probiotics may influence muscle metabolism through gut-muscle axis pathways, though this is a less established area compared to protein-based interventions.
Non-Supplement Factors That Increase MPS
- Resistance training (especially heavy, progressive overload) is the most potent natural stimulator of MPS.
- Protein timing — consuming protein within a few hours post-workout can optimize the MPS response.
- Sleep and recovery — inadequate sleep reduces MPS rates.
- Energy balance — being in a caloric surplus supports higher rates of MPS compared to a deficit.
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Footnotes
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Pillser research database, Lactobacillus gasseri BNR17 and Increased Muscle Protein Synthesis. ↩