Role Of Protein In Muscle Building

Protein is essential nutrient that perform various function like supporting and building cells, tissues and muscles. Proteins are formed from collection of 20 amino acids, 8 out of which are essential because body cannot produce them and therefore have to source from diet, 12 are non-essential.

Importance of Protein for Muscle Building?

Muscle proteins accounts for around 50% of total body protein with most of it being used for muscular structure. Muscular growth depends on appropriate proteins available which is itself dependent on protein balance which is the balance between protein intake, re-synthesis, and its breakdown. It must need a proper combination of weight training with positive protein balance, which means protein synthesis and intake is more than breakdown of protein.

During workout with heavy weights, muscles get into protein breakdown with splitting amino acids to be oxidized into the energy and utilized for new protein synthesis. After training to promote more muscle growth exercise induced the protein breakdown required to be positive. Make sure that adequate protein is there because this is the great time to consume it.

As in the world of muscle building and nutrition, as one thing is cleared, more question arise. You may learned the importance of post workout protein, however you might be wondering how much of it and the type and source of proteins to be taken for best result.

How Much Protein is required?

Many people think that more protein is good for muscle building, however its utilization is limited by absorption rate and resultant change in its synthesis. Research has proved that disregard of your muscle building goal, upper limit of protein must be 2 g per kg of your body weight. Any amount above will not be beneficial.

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Best Form of Protein Source

Protein sources like fish, meat, dairy, nuts and beans are all good however because of amino acid make up, with other nutrients like fats and carbohydrates in it, can vary the rate of digestion. Change in amino acid profile can also be used to assess protein quality. Sources like meat, dairy and fish contain ideal balance of essential amino acids that support protein synthesis.

Whey protein, usually found in powder forms can be replaced with dairy, because it is derived from cheese production. Best part of whey is that it can be ingested in exact amount you need, without unnecessary calories and fats. Here is a list of protein sources along with their absorption rate.

Protein source Absorption rate (g/h) Reference
Raw Egg 1.3 43
Peas flour 2.4 41
Cooked Eggs 2.8 43
Pea flour: albumins and globulins 3.4 42
Milk 3.5 40

TESTOSTERONE: EVERYTHING ABOUT THE MOST IMPORTANT HORMONE FOR THOSE WHO TRAIN

Heavy trainees have certainly heard of testosterone, one of the most important hormones for muscle development. But you know everything about it? Few people really know what this hormone is and what it does in the body.

So let’s show you all the information you need to know about the so-called “male hormone.”

WHAT IS TESTOSTERONE & WHAT DOES IT DO?

Testosterone is nothing more than a sex hormone (like estrogen and progesterone, of women) that is found in abundance in the male body, but also has an optimal minimum dosage in the female body.

In men, testosterone is produced in the testicles; while in women it is produced in the ovaries (the adrenal gland can also produce a small amount of that concentration).

Although strongly bound to masculinity, testosterone is a potent stimulator of protein synthesis, which is essential for increasing muscle mass. Following are some of the areas that testosterone can help

Increased muscle mass: This hormone, as previously mentioned, acts directly on the production of new muscle fibers and consequently on the reduction of body fat. It manages to be able to make you stay big and with less percentage of body fat at the same time!

Stress management: Men and women who have normal levels of testosterone in the blood do not have emotional changes. They are quieter and emotionally controlled. The reason for this control is the influence that testosterone has on the hormone cortisol, which is at low levels when it is normally circulating in the body, making you quieter.

Increased sexual desire: Being a sex hormone, having normal levels of testosterone also means having sexual desire always on the rise. Maintaining normal levels of testosterone also does very well for sex and for your health.

Increased physical strength: When your body takes advantage of testosterone, it is not only in hypertrophy that you will feel a difference: physical strength also increases when this hormone is at adequate levels.

Testosterone acts both on muscle strength and bone mass, leaving your body much more resilient to withstand any kind of impact.

WHAT IS THE NORMAL LEVEL OF TESTOSTERONE?

You may not know it, but every compound that circulates in the blood (whether it is a hormone or even a mineral like iron, for example) has a level of concentration that is considered satisfactory for the body to function properly.

When the concentration of these compounds is too high or too low, problems in metabolism and in their health may begin to appear.

The normal level of testosterone for men ranges from 300 to 900ng / dL (nanograms per deciliter of blood), while for women the same level is much lower, ranging from 14 to 76ng / dL.

WHAT HAPPENS WHEN LEVELS ARE LOW?

Low levels of testosterone are associated with diseases, such as a disease known as hypogonadism. It can be caused by damage to the testicle, cancer of the region, liver disease, type 2 diabetes, obesity, and hormonal changes (which can happen, for example, due to excessive use of anabolic steroids).

Do not confuse hypogonadism with Andropause (as if it were a male menopause), since the second is a completely normal situation and happens with the advancing age.

The drop in testosterone production has been observed since the age of 30, but it is from 40 that its effects are more apparent.

Regardless of what causes the drop in testosterone production in your body, the most commonly observed symptoms are:

  • Decreased libido
  • Reduction of muscle mass
  • Erectile dysfunction
  • Irritability
  • Memory loss, excessive sleepiness, fatigue, and osteoporosis.

CAN YOU INCREASE TESTOSTERONE NATURALLY?

For those who are interested in keeping testosterone levels always high (and considered healthy) without having to resort to artificial, invasive and harmful methods of health, it is possible to state that there are natural ways to ensure the correct production of this hormone. Following are the ways that can naturally increase your testosterone levels

Regular physical activities: The physical activities help keep the metabolism working properly and, therefore, guarantee a perfect state for your body to produce the optimal volume of hormone for your body.

Balanced diet: Eating well balanced is the secret to making a diet that no nutritionist will put defect. Here are some of the key components for a testosterone-producing diet: Lean meats, Fats, Fruits, Beans

Use of supplements: The supplements are rich in nutrients and they can help to complete the healthy eating you need to have.

They offer no risk of overdosing on testosterone because these supplements do not increase the production of testosterone, but the release and use of the hormone.  As they stimulate the body’s natural release of the hormone, the body is going to set the ideal level that needs to be manufactured.

Sleep better: You need to have a quality sleep for at least eight hours of your day so your testosterone production is not affected.

Conclusion:

This collection of information about testosterone, its function in the body and its application is a way to help you to be well oriented when you decide to take supplements for this hormone.

Do not fall for the sake of anyone who offers you miracles with the use of anabolics or supplements not prescribed by doctors.

Use the information above to protect yourself and become the ogre you’ve always dreamed of without putting your health at risk.

How Hormones and Genetics Play In Muscle Building?

Hormones are highly responsible for grown and repair of muscle as they regulate satellite cell activities. IGF 1 aka Insulin Growth factor, particularly Mecho Growth Factors or MGF as well testosterones are 2 most important mechanisms which encourage muscle growth.

Testosterone is main hormone which most of the individual think about when they work with weights. It increase protein synthesis, activates satellite cells, hinders protein breakdown and stimulates anabolic hormones. Though most testosterones are bound and not available for the use till 98 percent, strength training appears to help not just to release more of it, however also make muscle cells receptors more sensitivity to free testosterone. It can even stimulate response of growth hormone by increasing neurotransmitters presence at broken fiber site that can help in tissue growth activation.

IGF regulates amount of muscles mass growth through improving protein synthesis, repartitioning uptake of essential amino acids into the skeletal muscles, facilitating glucose uptake and also activating satellite cells.

If you don’t take adequate rest and nutrition, you actually reverse anabolic process as well as put body into destructive or catabolic condition. Response of muscles protein metabolic process to resistance workout bout can last for 1 to 2 days, therefore interaction between metabolism of protein and any meal taken in this time period will decide impact of diet on the muscle hypertrophy. Remember there is certain limitation on muscle growth depending on age, gender, and genetics.

Muscle hypertrophy is comparatively slow and takes time for most of people. There is generally no visible growth seen for few weeks or even months because most of the changes in the start are because of ability of nervous system to stimulate body’s muscles.

Additionally, different individuals have different genetics that range from the hormonal production, type and number of muscle fiber, along with the satellite cells activation which can all limit growth of muscle. To ensure you are doing best to grow your muscle, protein synthesis must surpass the breakdown of muscle protein which requires an adequate source of protein particularly essential amino acid and carbohydrates to facilitate cellular process of rebuilding broken muscle tissues. Visible growth in the muscles and obvious changes in the physique of the muscle structure on your body can be extremely motivational that is why you must understand the science behind how muscles actually grow which is extremely important.

For breakdown or growth of the muscle you need to force them to adapt by creating stress which is different as compared to preceding threshold of the body has already adapted. In the end most important thing begins that is rest to provide plenty of fuel to the muscles.

3 Muscle Building Workouts That Don’t Ask You To Leave Your home

You may wonder you want fancy equipment or costly gym membership to workout effectively and build muscles, however, results are really possible by using your body weight. With this in mind, here are 3 exercises that will allow you to build muscles and look great in little to no time without a gym or equipment.

Crunches

Crunches help to build core strength and midsection, however, do not obsess. Crunches are a smaller part of your plan to build core strength, which is significant to build whole-body muscle and strength. Women who need 6 pack abs may be unrealistic sometimes and they need to know if you are really at healthy BMI, and also feel good, perhaps your genetic will not allow you to have 6 pack abs and there isn’t anything to worry about.

How to Perform
Lie on a carpeted surface or a matt for comfort. With your knees bent and feet flat on ground cross your arms in front of your chest. Now lift your shoulders to the ceiling with the help of abdominal muscles and pause at peak. Do not lift whole back off the ground, because this will cause back strain. Contract and exhale your abs as you move up. Inhale and gradually back down till your shoulders get flat on the ground. Do not just plop in the backward direction and control your movement. Do 2 to 3 sets of 10 in the beginning.

Walking lunges

If you need to build your thigh muscles then lunges are great.

How To Perform
Stand with feet hip-width apart and take a huge step forward with your knee bent at the 90 degrees. Now keep your knees over your ankles and your shoulders over your hips. Now take the second step and keep repeating it until you feel fatigue. Do 3 sets of 10 with both legs. Also, do cardio with it such as walking or hiking up and down the stairs.

Tricep Dips

“The back of your arm is a point where the majority of us carry their extra weight genetically, and it is the last place from where many of us lose weight, therefore watch your calorie intake and do more cardio.” Said by Ashley Marriot, a fitness trainer and coauthor of Book “Dump Your Trainer”, in Los Angeles.

How to Perform
You don’t need weights or dip machine, you can use your own weight. Sit at the corner of the chair, with your hands over the edge of the seat, keeping your knuckles forward. With your legs out in front bent at 90 degrees and your feet pointing ahead, keep your shoulders down and your elbows close to the side, gradually bend your elbows at 90 degrees, lower you butts towards the ground. Break and return to sitting position and keep the pressure on heels of your hands. Do 2 sets of 10 till fatigue.