Nutrition & HealthWorkout

MUSCLE GROWTH – FOOD AND SPORT FOR THAT

Muscle Growth: Most people prefer to get large and prominent muscles, so the training becomes the first choice besides other help methods, and in this report we will learn about how do muscle growđź’Ş and what’s the food help on that?

Here are a bunch of reasons to know why your muscles aren’t growing and how to grow muscle again.

How Do Muscles Grow?

Muscle growth physiology:

How Do Muscles Grow?

After you do a lot of strenuous exercise, your body repairs the damage done to muscle fibers, through a cellular process in which muscle fibers fuse to form new branches of muscle protein or myofibrils.

The latter increases in thickness and number to create muscle growth.

Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of catabolism.

This adaptation does not happen when you are in the gym, but during times of rest, especially during sleep.

So how does the body increase muscle mass with protein and rest?

Here comes the role of the satellite cells, which activate and help add nuclei to the muscle cell and, as a result, directly contribute to the growth of myofibrils.

Activating these satellite cells or not, perhaps he is the one who gives the difference between those who can easily build muscle and those who find it difficult.

In one of the most interesting studies, researchers showed that those with a rapid response to muscle growth.

Who grew their muscles rapidly by 58%, activated 23% of their satellite cells.

While the modest responders, who had a growth of about 28%, only activated%. 19 of their satellite cells.

More people who did not respond to muscle growth showed a 0% increase in muscle fibers, and 0% of satellite cell activation.

The more your muscle-satellite cells become activated, and the increase in muscle building, the question becomes, how can you raise the activation rate of satellite cells?

How Do Hormones Affect Muscle Growth?

Hormones are another component responsible for muscle growth and repair because of their role in regulating satellite cell activity. (Study)

Insulin Growth Factor IGF (-1) and Testosterone are the two most important mechanisms that promote muscle growth.

Testosterone:

Is the main hormone that most people think of when dealing with weights.

And there appears to be some validity to the idea that testosterone increases protein synthesis,

inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones.

Strength training appears to not only help release more testosterone but also make your muscle cell receptors more sensitive to free testosterone.

Testosterone can also stimulate growth hormone responses by increasing neurotransmitters at the site of the damaged fibers, which can help stimulate tissue growth.

Growth factor IGF regulates the amount of muscle mass growth by improving protein synthesis.

By facilitating glucose uptake, re-splitting the absorption of amino acids (the building blocks of protein) into skeletal muscles and activating satellite cells to increase muscle size.

Why Do Muscles Need Rest To Grow?

If you are not providing your body with adequate rest or nutrition, you can actually reverse the anabolic process and put your body in a catabolic state.

The metabolic response to muscle protein after resistance training lasts for 24-48 hours.

Thus, the interaction between protein metabolism and any meals consumed in this period will determine the effect of the diet on muscle hypertrophy.

Keep in mind that there is actually a certain limit to how much muscle grows depending on gender, age, and genetics. For example, men have a higher level of testosterone than women, which allows them to build bigger and stronger muscles.

What Are The Reasons Behind Stopping Muscle Growth?

The Reasons Behind Stopping Muscle Growth

Young people wonder why muscle growth stopped after it developed well at the beginning of their joining the club, and some of them hate bodybuilding for this reason and others leave it because they cannot know the reason or try to find the reason.

To solve this dilemma, here are some of major causes of stunted muscle growth that you should take into consideration if you do not want it to happen to you:

You don’t sleep well:

Exercising and eating well is not enough to build muscle, sleep is essential for building muscle, because you need about 8 hours of continuous sleep, how much for your muscles to recover and the secretion of growth hormone in your body, when you do not sleep well, the level of the cortisol hormone (stress hormone) rises, which impedes the secretion Growth hormone and glycogen storage in the body, so muscles do not recover well during sleep.

To avoid the effect of staying up late and lack of sleep on the growth of your muscles, try to sleep in a quiet room and turn off all electronics around you 30 minutes before your bedtime, and it is recommended to take a hot or cold bath an hour before your bedtime.

Also, try to avoid reliving your daily problems while sleeping.

To Read: Importance of Sleep for body health

You don’t eat enough protein:

Protein is an essential nutrient for building muscle, as protein contains the amino acids that the body needs to build muscle, and without providing your body with the sufficient protein it needs, you are destroying muscles rather than building them, so your muscle growth stops.

To fix the problem of lack of protein intake, you can use the protein calculator to find out your daily need of protein, try to diversify protein sources and try to mix between animal protein (beef, poultry, and fish) and vegetable protein (lentils, chickpeas, and beans) to get all the amino acids.

Doing cardio exercise a lot:

Everything is more than a deficiency, so if your goal in going to the gym is to build muscle and not burn fat, then doing cardio exercises for a long time will affect muscle growth.

If your goal is to bulk up and increase strength, you can do high-intensity exercises (HIT) or reduce the duration of cardio.

You exercise daily and for long periods:

Some believe that the longer the exercise and the number of days, the more muscle will grow, but the opposite often happens.

When you exercise, your muscles need to rest to recover and rebuild themselves, so try to get a rest day after every two or three days of exercise.

You don’t eat enough carbohydrates:

When performing iron or bodybuilding exercises, your body needs energy, and this may affect your muscle gains and halt muscle growth, and the best sources of carbohydrates (not candy!) Are oats, sweet potatoes and fruits such as bananas, dates and whole grains and try to avoid sources of carbohydrates that contain processed starches.

Don’t work out all of your muscles:

Some exercise specific muscles such as the bay (biceps – two heads), chest, and triceps, and forget about leg and back exercises, but the exercise of large muscles has a fundamental role in the harmony of your body muscles with each other and the appearance of attractive.

You drink alcohol a lot:

If you are a person who consumes alcohol a lot, reduce or stop it, as alcohol is a killer of physical fitness.

When you drink alcohol, your body consumes antioxidants that are used for muscle growth to help metabolize (digest) alcohol, which affects the growth of your muscles.

Top 10 Foods For Muscle Growth

Top 10 Foods For Muscle Growth

Muscle growth is important when body building. Besides nutritional supplements, there are some foods that can help you grow your muscles.

We find that most people think the only secret behind muscle growth is exercise, but this belief is wrong.

Where there is an equation for healthy muscle growth, which is exercise and nutrition that ultimately equates muscles and a perfect body.

From here we find that, besides exercise, nutrition is a major factor in building muscle, so it must saturate the body with amino acids and glycogen from carbohydrate sources.

Also, these foods are a substantial source of protein and other vital nutrients that can promote muscle growth.

Here is a list of the top 10 foods that promote muscle growth:

To Read: The cheapest foods that contain protein in huge quantities

1- Sunflower seeds

Proteins are very essential for muscle growth. When building your muscles, it is very essential that you consume high protein. Sunflower seeds are a significant source of protein. Regular consumption of sunflower seeds, either with food or as a snack, can help a great deal with muscle growth.

2- Mackerel

Mackerel is the body of a small Atlantic fish rich in protein and fatty acids.

Regular consumption of mackerel in the diet helps with muscle growth.

3- Pineapple

We can enjoy this delicious fruit after a workout to boost muscle growth.

Besides providing vitamins, minerals and other vital nutrients, you can consume good amounts of pineapple after exercising to help you grow muscles.

4- Olive oil

Olive oil helps provide good amounts of essential nutrients, and it aids in muscle growth.

Replace the vegetable oil with olive oil and you will see your muscles grow naturally.

You can also add it to the authorities.

5- Broccoli

Is a rich source of fiber and can aid muscle growth. Broccoli is also rich in Vitamin A, B complex minerals and other essential nutrients.

6- Eggs

We use Eggs widely for muscle growth. Egg is a significant source of protein and omega-3 fatty acids. Regular consumption of eggs can help a lot with muscle growth.

Eating two eggs per day can increase the efficiency of muscle growth.

7- Coffee

Can coffee help muscle growth? Yes, coffee has muscle pain-relieving properties that increase exercise capacity.

Many nutritionists recommend that you have coffee before training, as it provides high energy.

8- Turmeric

Turmeric is a great herb that contains curcumin, which is nature’s compound that aids in muscle growth and repair.

Regular intake of turmeric in food can help a lot with muscle growth. Also, mixing turmeric powder with lukewarm milk has great healing powers.

9- Ginger

Ginger is an herb that relieves muscle pain. Regular consumption of ginger increases exercise capacity and aids in muscle growth. It could have been ginger in food or as a salad.

10- Spirulina

Spirulina is a choice for vegetarians who want to strengthen their muscles.

It contains 65% protein and only 20% carbohydrates.

Regular consumption of spirulina, whether in juice or capsule form, can aid in muscle growth.

It is a natural plant and useful for all people, whether athletes or otherwise, as it works to fight cancer cells and protect against cancer.

Types of sports for the growth of body muscles

Bodybuilding

Is the major sport to inflate the muscles of the body, as it mainly relies on muscle exercises and protein-rich food.

Bodybuilding exercises depend on lifting heavy weights (such as iron and manual weights) repeatedly in order to strain the muscle, so the muscle collapses because of the great effort exposed to it, and the benefit of a diet that contains a high protein percentage comes to rebuild the damaged muscle fibers again more and stronger than what It was.

It holds bodybuilding competitions in which the competition is a comparison between the bodies of competitors in terms of muscle mass and detail.

To Read: The importance of Cardio Exercises

Sports fitness

Fitness modeling is a sport similar to bodybuilding, help to amplify the muscles.

But in a lesser way than bodybuilding, where practitioners of this sport focus on detailing and shaping the muscle instead of amplifying it.

And the exercises of this sport differ from the exercises of the sport of perfection Bodies that they do not rely mainly on carrying heavy weights, but exercises that benefit the body’s fitness.

Strength sport

Strength sport is a sport that relies mainly on carrying heavy weights, and it places no emphasis on the shape and detail of the muscle.

but only its ability to carry heavy weights (which is directly proportional to the size of the muscle).

Competition in it is for the amount of weight carried by one repetition of the three exercises:

  • The squat exercise.
  • The deadlift exercise.
  • The chest pressure exercise.

And this sport depends on all the exercises that help increase the weight lifted.

Conclusion

There are many reasons for stunted muscle growth, but if you arrange your day and your healthy and sporting life the right way, you will not face such dilemmas.

But you must remember from time to time, muscle growth must stop for a short period because the body reshapes itself with new muscle developments.

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