How protein boosts muscle mass

You’re probably well aware of the scientific fact that optimal weight training gains are reliant on consuming enough complete protein – typically 1.8-2g daily per kg of body mass for a relatively lean athlete (e.g. 80kg x 2 = 160g protein). But how does protein actually build muscle?


When talking protein and muscle growth, it’s worth starting at the beginning of the repair and growth cycle – the training! Hardcore weight training causes micro trauma to muscle cells, providing the stimulus for accelerated protein synthesis and muscle build-up. In other words, to put extra quality protein to work (whether it’s steak or whey protein) – you need to hit the gym hard!


The damage sustained during weight training signals the release of a cascade of anabolic hormones, including GH, testosterone, Hepatocyte Growth factor, Fibroblast Growth factor, IGF-I and IGF-II. This is where the science gets mind boggling, but studies confirm that hormones play a critical role in the migration of ‘satellite cells’ to the muscle damage. When provided with sufficient protein, these powerful cells enable muscles to generate new contractile tissue, increasing muscle size.

– IGF 1 triggers protein synthesis
– GH stimulates amino acid uptake for muscle construction
– Testosterone boosts GH release, amino acid utilisation, satellite cell activity and protein synthesis

Healthy hormones are therefore critical to ensuring maximum benefit from a protein-rich muscle growth diet. Supplementing with ZMA PLUS HARDCORE™ or TESTODRIVE HARDCORE™ provides effective natural support thanks to zinc and Vitamin B6 which is involved in hormone regulation.

Consuming rapidly absorbed amino acids during training (BCAA INTRA HARDCORE™ or AMINO INTRA RIPPEDCORE™) is another potent strategy to support this growth environment.


Ingested proteins are broken down by digestive enzymes into single amino acids in the gastro-intestinal tract. They’re then able to pass into the bloodstream to supply muscles with the amino acids they need for repair and growth via training-induced satellite cell and hormonal activity. One benefit of PROTEIN SUPPLEMENTS is the different rates of amino acid delivery from nutrients such as whey (fast amino acid release for a rapid spike in protein synthesis) and casein (slow amino acid release to combat muscle breakdown for up to 8 hours).

In simple terms, the muscle growth formula = intense training + healthy hormones + optimal protein.

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