What is mTOR?
mTOR
is a protein. When it is activated, muscle growth occurs. When it is blocked it
does not.
How do we activate mTOR?
- When we engage in
strength and resistance training to fatigue
- Stimulating Growth
Factors (A growth
factor is a naturally
occurring substance capable of stimulating cellular growth, proliferation and cellular differentiation. Usually it is a protein or a steroid hormone. Growth factors are important for regulating a variety of
cellular processes.)
What
inhibits mTOR?
- Endurance Training done
within 12 - 18 hours of Resistance Training (produces proteins like SIRT1 that
turn off activity of mTOR.)
- Being in a starved
state during exercise. (Little food intake prior to training)
How
much protein after resistance/strength training?
20 -25 grams of rapidly digestible
protein (milk, egg, whey) within 30 minutes after exercise.