MPS (Muscle Protein Synthesis)

MPS stands for Muscle Protein Synthesis — the body’s process of building muscle protein. Whether training + nutrition lead to progress depends on the balance between MPS and MPB (Muscle Protein Breakdown).

What does “MPS” mean?

In shortMPS is the process where the body builds new muscle protein. Sustainable growth requires MPS to exceed MPB — ideally via smart training stimulus and sufficient protein intake.

MPS > MPB: net muscle gain.
MPB > MPS: muscle loss.
Triggers: resistance training and protein-rich meals elevate MPS.

Glossary (EN) Glossar (DE)

Practical keys for hardgainers

Protein per meal: aim for ~25–40 g of quality protein (consider leucine threshold — note, no link).
Timing: MPS elevated ~3–5 h after protein intake; plan multiple MPS triggers per day.
Training: resistance training elevates MPS for many hours; optimize stimulus via MEV and SRA.
Intensity: anchor main sets at RIR 1–2; use RPE as subjective gauge.

Understand RIR SRA principle

Common mistakes

Too little protein per meal: MPS not sufficiently triggered.
Long gaps: MPS drops — anabolic window missed.
Junk volume instead of quality: sets without progression → see Myth 2.

Myth 2: “More is more”? Myth 1: Six-meal dogma

Implementation in practice

Regular protein triggers: 3–5 protein-rich meals/day.
Balance stimulus & system load: manage training volume by MEV; monitor NEAT, metabolism, and BMR.
Fatigue markers: stable technique, upward strength trend, moderate DOMS are good signals.

Boosting MPS

Quality stimulus (MEV, RIR/RPE) + protein timing + systemic balance → that’s how hardgainers maximize MPS sustainably.

More is not always more