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https://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency#:~:text=Research%20reveals%20that%20when%20you%20train%20a%20body,We%20have%20known%20this%20scientific%20reality%20for%20decades.
https://pubmed.ncbi.nlm.nih.gov/8563679/
This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs … It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.
https://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency
Research reveals that when you train a body part, protein synthesis remains elevated generally no longer than 48 hours. In most cases, it is elevated approximately 36 hours, after which, it returns back to a baseline level. This science is not "new" news either. We have known this scientific reality for decades.
https://www.researchgate.net/publication/14636206_The_Time_Course_for_Elevated_Muscle_Protein_Synthesis_Following_Heavy_Resistance_Exercise
This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session.
https://muscularstrength.com/article/Anabolic-Window-Does-It-Really-Exist
Elevated Protein Synthesis from Training. Exercise induced protein synthesis elevation occurs every time you work out a specific muscle. So let’s say you are training chest today. The protein synthesis for that particular muscle will be increased, according to research, for 24 - 36 hours after your workout.
https://thinkmuscle.com/community/threads/the-key-to-protein-synthesis.11953/
We've been told that protein synthesis is elevated for up to 36-48 hours post workout. We've also been told that there is a postworkout 'window of opportunity' where much of what we eat is going towards muscle growth.
https://www.openfit.com/the-new-rules-of-protein-timing
“Protein synthesis may remain elevated for hours after you work out, but if you haven’t eaten for hours, and dinner is still an hour or two off, your muscles won’t have enough of the building blocks they need to capitalize on that post workout window—no matter how brief or long it is.” Look for shakes with at least 20g of protein.
https://forum.bodybuilding.com/showthread.php?t=119396721
While generally true that peak protein synthesis rates occur about 3 - 24 hours after training and generally remain elevated for 48 - 72 hours after training and that training while sore hasn't produced a significant exacerbation in muscle damage and recovery impairment in the limited research done, there are others notibly done with eccentric exercise that have shown …
https://startingstrength.com/resources/forum/nutrition-and-recovery/81272-protein-synthesis-24-hours-post-training.html
The main points were that protein synthesis levels were found to be 50% above baseline at 4 hours out from training, but 100% above at 24 hours post training. It looks like levels returned to baseline by about 36 hours out.
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