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Protein Synthesis For Muscle Growth: Made Easy

and so when it comes to the idea of

protein intake supplementation diet etc

there's so much confusion to base what

I'm going to do is bring it back to the

start I'm going to explain protein

synthesis in a very easy to understand

manner now the pictures I'm showing you

are not scientifically accurate they're

for visual purposes only and you only

really need a good working knowledge of

amino acids and protein synthesis to to

give yourself an idea of how you can

apply that to the purchasing of

supplements or the intake of protein and

so what our DNA does is it codes out

what a protein will look like a protein

is made up of a chain of amino acids and

so the first part of protein synthesis

is called transcription

this is where a copy of the DNA code is

taken and this copy comes in the form of

something called mRNA mRNA which is a

messenger and essentially all this is is

a copy of your DNA which has a specific

sequence for how this protein is going

to be created how these amino acids are

going to be sequence together and we

have many different types of proteins

within our body which have multiple

multiple functions it's not just to do

with muscle structural proteins and

muscle mass there are so many other

functions of proteins within our body

such as hormones and transport and the

structural difference of these proteins

will be in the order and sequence and

structure of the amino acids that make

up that protein and so once this copy of

the DNA code has been taken we then come

to phase 2 which is translation and the

mRNA takes this information out of the

nucleus so something called a ribosome

and this ribosome is when protein is

created and it's a simple sort of

process in which this happens now how

does the ribosome know the order of

amino acids well that code that copied

will explain the sequence that the amino

acids need to attach and the way that it

does that is through something called

tRNA which is a transfer of RNA and the

mRNA and the

they will match up they will have bait

they have they match to each other and

the tRNA has an amino acid connected to

it so when the tRNA and the mRNA match

up it brings an amino acid with it and

then we move along the right the

ribosome to the next match to the next

match to the next match and the amino

acids which are attached in tRNA will

therefore form this this polypeptide

linked in some cases and create the

sequence of amino acids which create a

protein so is that simple you can always

think of it as two Lego parts being

connected together the within the

ribosome the egg the information from

the mRNA and the tRNA which which fits

together like two pieces of Lego and the

ribosome contains triplet codes of mrna

3 it was 3 after time you're gonna match

3 & 3 3 & 3 3 & 3 and that's how we work

along this ribosome and create this

chain of amino acids and so when we eat

food or we intake protein the protein we

we can shoot is broken down into amino

acids and then they're changed together

again through a ribosome for for a

specific function in the body and so

with proteins we have 9 essential amino

acids these are the amino acids that we

need to take in through food and within

these nine essential amino acids we have

three branch chain amino acids they're

called branch chain due to their branch

molecular structure and essentially the

most powerful branched chain amino acid

if you like is Lucy the research behind

Lucy is the most substantial but these

nine essential amino acids can be taken

in through food and eggs are a great

source of essential amino acids now of

course different food groups will

contain different ratios of essential

amino acids etc and so certainly people

who have restrictive diets or allergies

they they need may need to look for

alternative sources of essential amino

acids you can take them through non meat

products and of course this is where

supplementation comes in

where we have protein powders will any

good protein powder will contain

branched chain amino acids and then you

also have the individual supplements and

then we have non essential amino acids

which our body can produce and so it's

an extremely simple idea to understand

that amino acids are the building block

of protein and it's a sequence and

structure of them which determine the

type of protein and the type of a

function that that protein has in the

body now when it comes to building

muscle protein synthesis needs to exceed

those catabolic stimulus that we place

on it our training for example however

when we do train intensively we are

signalling to the body to kick-start

this protein synthesis and so this is

where nutrition becomes so important to

make sure you have adequate protein

levels to maintain this protein

synthesis to increase muscle mass if

that's your goal or to maintain muscle

mass through extreme periods of cutting

and essential amino acids are essential

that you get them within your diet and

so I hope this made it quite a simple

way to view amino acids and I hope you

can take this basic information and

apply it to your decision making when

they come to do the purchasing and

eating of food and supplements so I'm

James linkers trainers for science I'll

see you soon