Protein for Muscle Gain: Maximizing Hypertrophy Pathways

1. Muscle Protein Synthesis & mTOR Pathway

Resistance training triggers micro-tears in muscle fibers. Consuming protein raises blood amino acids, activating the mammalian target of rapamycin (mTOR) pathway, which drives the repair and growth of muscle fibers.

2. The Leucine Trigger Hypothesis

Leucine is the key essential amino acid that acts as a chemical switch for MPS. To fully saturate the muscle building pathway, aim for a meal containing at least 2.5g to 3.0g of leucine (found in roughly 30-40g of high-quality whey or chicken).