The MPS Advantage: Preserving and Building Muscle During Fat Loss

Muscle protein synthesis (MPS) often faces challenges when one is on a fat - loss diet. Here's a comprehensive guide on how to sustain high MPS levels while dieting, thereby preserving and building muscle.

I. The Challenge of Maintaining MPS During Fat - Loss Dieting

A 2010 study solidified a long - known fact: for experienced lifters, maintaining or building muscle while dieting to shed fat is arduous. The study revealed that when an individual adheres to a diet with a 20% calorie deficit, there is a concomitant 20% decline in MPS, the very process responsible for muscle repair and growth. The situation is even more dire for non - lifters, as muscle protein breakdown (MPB) surpasses MPS, leading to muscle loss.

A. Practical Illustration

Consider a 200 - pound weight - lifting male with a maintenance calorie intake of 3000 calories per day. If he adopts a 20% calorie - deficit diet, his daily calorie consumption drops to 2400 calories. According to the study, his MPS rate could also decrease by approximately 20%.

II. Strategies to Maximize MPS While Losing Fat

A. Optimize Workout Nutrition

1. The Post - Workout MPS Spike

The most significant increase in MPS occurs in the hours following resistance training, usually reaching its peak within 1 - 4 hours post - workout. Protein synthesis consists of two crucial phases: initiation and elongation. The initiation phase is dependent on leucine to trigger the process, while the elongation phase requires an adequate supply of calories to keep protein synthesis progressing.

1. Avoiding a Common Mistake

Some dieters make the error of eliminating their workout nutrition drink in an attempt to "save calories." However, without the key amino acid for muscle repair and growth (leucine) and sufficient calories, MPS is not properly "fueled" and is, in fact, dampened.

1. Carbohydrate Intake for Indirect MPS Support

Strategically timed carbohydrate intake, especially around workout periods, can spare protein. By reducing the body's reliance on muscle breakdown for energy, it indirectly supports MPS by maintaining anabolic insulin levels.

1. Ideal Supplement Option

Ideally, Surge (available for purchase on Amazon) should be used around the workout period. Its formula contains 5 grams of fermented leucine, comparable to the quality used in medical - grade IV drips, along with HBCD, known as the "athlete's carbohydrate."

B. Ensure Adequate Protein Intake

1. The Significance of Protein in Dieting

When dieting, it is logical that the initial focus is on reducing calorie intake. However, the second crucial aspect should be protein consumption.

1. Optimal Protein Intake for MPS Preservation

Combining the findings of multiple studies, it has been determined that an intake of 0.91 to 1.09 g/lb/day is more effective in preserving MPS during calorie restriction. For a 200 - pound man, this translates to a daily protein intake of 182 to 218 grams, even while on a diet. This higher protein intake supplies more amino acids (notably leucine) to stimulate anabolic signaling pathways such as mTOR, counterbalancing the reduced anabolic response observed in the aforementioned 2010 study.

1. Spacing Protein Intake

Consuming protein in evenly spaced doses throughout the day is beneficial as it maintains a consistent supply of amino acids, maximizing MPS. Post - exercise protein is particularly impactful. One should consume one of their protein - rich meals 1 - 2 hours after training or have two scoops of MD Protein (available on Amazon), which has the added advantage of high leucine content.

1. Pre - Bed Protein Intake

Similarly, setting aside some of the allotted protein calories for pre - bedtime consumption is advisable. Research indicates that consuming 20 - 40 grams of slow - digesting protein (such as the micellar casein in MD Protein) before sleep can elevate MPS rates overnight. This strategy can increase MPS during sleep by approximately 20% compared to fasting.

III. Reference

Pasiakos, et al. Acute energy deprivation affects skeletal muscle protein synthesis and associated intracellular signaling proteins in physically active adults, J Nutr. 2010 Apr;140(4):745 - 51