From a basic fundamental standpoint, when you force a muscle to contract against a heavy load, the fibers that make up the skeletal muscle undergo stress and tear— and the primary response is to, in turn, signal protein synthesis. On a slightly deeper level, this activation is controlled by a series of phosphorylation (turning on) of a protein called mechanistic target of rapamycin complex … better known as mTORC.
More isn’t always better. Take protein shakes, for example. Research has show that maximal muscle protein synthesis occurs after consuming 20 to 30 grams of a protein supplement. Higher intakes do not have additional anabolic effects. Consequently, many nutritional experts advise consuming 20 to 30 grams of protein periodically during the day.
A review of literature from the University of Virginia, led by Art Weltman, concluded that growth hormone release increased with the intensity of exercise.
High-intensity interval training (HIIT) is an effective way to improve fitness rapidly. It is an unpleasant way to train, but it works. Caffeine, creatine monohydrate, and amino acids increase exercise performance and recovery from HIIT.
One of the more well-characterized muscle-building supplements is the branched-chain amino acid leucine, which has clearly been shown to inhibit muscle protein breakdown while simultaneously increasing the rate of muscle protein synthesis, ultimately promoting substantial muscle growth.
Amino acids are the building blocks of proteins, but they also act as stimulators of biochemical pathways that synthesize proteins. Likewise, optimal muscle blood flow is considered important for maximizing muscle protein synthesis in weight-trained athletes.
Iranian scientists found that supplementing 10 mgs of boron from Sodium Tetra Borate (STB) per day in healthy young males for a week decreased levels of sex-hormone binding globulin, and significantly increased levels of free testosterone which makes the hormone more biologically active.
In younger athletes, consuming whey protein supplements after exercise promotes recovery and increases gains in strength and muscle mass. - See more at: http://fitnessrxformen.com/nutrition/supplements/whey-protein-boosts-muscle-protein-synthesis/#sthash.TrncjbYJ.dpuf
By now we've all heard of branched chain amino acids and know they are fundamental in the building and maintenance of lean muscle mass but what could be so special about them?
The amino acid arginine, which occurs naturally in some foods, boosts the body's production of nitric oxide. Nitric Oxide (N.O.) supplements actually include arginine – not nitric oxide.