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Important Facts About Building Muscle Mass and Strength

05/19/2017
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.) 
  • Amino Acids and Proteins

What inhibits mTOR?
  • Fatty Foods 
  • Alcohol 
  • Free Radicals
  • 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.