Bench Stepping Causes Rapid Increases in Muscle Protein Synthesis

Intense weight training activities cell mechanisms that build up and break down tissue in the muscles. Protein synthesis occurs in proportion to muscle tension and time under tension. British researchers found that dynamic exercise can turn on the protein synthesis in muscle, too. High-intensity bench stepping involving muscles shortening in one leg ( step up, concentric ) and muscle lengthening in the other ( step down, eccentric ) triggered large increases in protein synthesis in the muscle cells within six hours of the exercise. Amino acid uptake increased during recovery. This study showed that muscles adapt by turning on protein synthesis during recovery from dynamic exercise. Make sure youi rest and consume protein or amino acid supplements during recovery to maximize protein synthesis, regardless of whether you lifted weights or did cardio . ( American Journal Physiology Endocrinology Metabolism, 290:731-738, 2006 )