1. Nutrition for Optimal Strength
Gains
Keith Baar
University of California Davis
@MuscleScience

2. Muscle Mass and Aging
Sarcopenia – “poverty of flesh” the degenerative loss of skeletal muscle mass and
strength associated with aging

3. mTORC1 and Muscle Hypertrophy
Baar & Esser Am J Physiol. 1999, 276:C120. There is a correlation between the activity of
mTORC1 6h after a single bout of ResEx and hypertrophy over 6 weeks of training.

4. mTORC1 Regulation in Skeletal Muscle
Growth Factors
Activity Amino Acids
mTORC1
Oxidation SIRT1
Alcohol High Fat AMPK
Diet

5. Protein Quantity
Muscle Protein Synthesis (% h-1) 0.15
0.10
0.05
0.00
0 10 20 30 40
Egg Protein Ingested (g)
Moore et al Am J Clin Nutr. 2009, 89:161. The MPS response to oral amino
acid supplementation plateaus at 20-25g (~8-10g essentials)

6. Protein Source
Tang et al J Appl Physiol 107: 987–992, 2009 The amount of leucine in the blood and
the increase in MPS is greater in response to whey than soy, or caesin

7. SIRT1 Blocks Muscle Growth
Hypertrophy (% Diff)
160
*
120
80 0.053
40
0
Group
Philp et al unpublished. Loading in the absence of SIRT1 results in a doubling of muscle
growth compared to wild type (overexpression decreases growth).

8. Practical Summary
1. Strength is determined in large part by the size of the
skeletal muscle.
2. Our ability to grow muscle is dependent on mTOR and the
subsequent increase in protein synthesis.
3. To maximize mTOR activity, protein synthesis, and muscle
growth take 20-25g protein (8-10g essentials) in a
rapidly, digestible high available leucine, form soon after
ResEx.
4. To keep mTOR activity and protein synthesis high for as
long as possible take antioxidants, don’t drink alcohol or
consume a high fat diet, and don’t do endurance exercise
for at least 18 hours.

9. Incredible Strength with Small Size