Muscle Enhancement

Developing Muscles Combination of resistance training, diet and rest Two possible forms of muscle growth Hypertrophy – has scientific foundation Hyperplasia – no scientific foundation

Hypertrophy Increase in the size of the muscle due to an increase in the size of the muscle fibers Comes in 2 forms Sarcomere hypertrophy – smaller increase in diameter of muscle & increase in muscle density Sarcoplasmic hypertrophy – increase in muscle diameter & decrease in muscle density All hypertrophy will involve both, the ratio is dependent on your training

Hyperplasia Increase in the size of the muscle due to an increase in the number of the muscle fibers Hyperplasia is just an idea some scientists believe in, it is not widely believed to be true. It has been stated numerous times one is born with all the muscle fibers one will ever have & splitting fibers is not new ones just damaging existing ones.

Muscle Break Down Every 15-30 days we breakdown & rebuild our muscles Resistance training increases this process, rebuilding 24 to 36 hours after training, and continues at increased rate for as much as 72 hours Muscles need a stress to build – resistance training is a stress for muscles, your body weight can be the best resistance weight

Muscle Break Down Your body releases many hormones during & after training Cortisol breaks carbohydrates down for fuel Growth hormone, insulin & insulin-like growth hormone work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle Testosterone stimulates the nervous system to send stronger signals & signals the muscles to rebuild

How Muscles Grow Muscles are injured by exposing muscles to resistance https://www.youtube.com/watch?v=2tM1LFF xeKg Muscles are injured by exposing muscles to resistance Muscles are repaired & adapt to new demands Muscles need protein, vitamins, hormones, rest & water to repair themselves https://www.youtube.com/watch?v=DHgR8jl NW60

Muscle Nutrition One of the most important things your muscles need is protein, but that alone will not do it Water Rest Proper nutrition

Proper Nutrition Carbohydrates – slow-digesting ones such as whole grains, oatmeal, sweet potatoes, beans, fruits & vegetables. Main energy source used during a strength training workout The longer you work out, the more glycogen your muscles require Once glycogen stores are gone, energy drops & run out of fuel to power muscle contractions

Carbohydrate Needs Needs vary depending upon the intensity & duration Generally, moderate & less than an hour will only require 2 grams of carbohydrates per pound of body weight each day Generally, intense 2 hours + training may require 3-4 grams of carbohydrates per pound of body weight each day

Carbohydrates This might seem like a ton of carbohydrates, but if you don’t consume enough carbs, your body will burn muscle to fuel your workout efforts Again, personal carbohydrate requirements vary based upon the intensity & length of workouts as well as body size

Protein basic building material for muscle tissue All athletes need protein after vigorous exercise helps repair & rebuild muscle tissue that is broken down during exercise You must consume more than sedentary individuals if you are strength training https://www.verywell.com/how-to-build-muscles-with-sports-nutrition-3120665

Protein Protein needs General population = .36 grams of protein per pound Active people need .6 – 1.5 grams of protein per pound Your body can only absorb 30 grams at one time

Protein Lean animal proteins – chicken, beef, turkey, fish, eggs & dairy Protein supplement types – whey concentrate, casein, whey isolate, hydrolysate, soy, milk and egg albumin.

Fats Fats help with your testosterone levels and this helps with muscle enhancement Sources - red meat, avocados, mixed nuts, olive oil and peanut butter

Water Muscle is 70 – 80% water & 25% protein Staying hydrated will maximize training efforts Hydration aids muscle growth & recovery Drink a lot of water

Calories Calorie Count – you must ingest enough calories You must stay in a positive calorie count to gain quality mass (eat more than you burn) If you burn more than you eat, your body will not support new muscle growth

Total Picture Consume 20 calories per pound of body weight Protein = 20 – 30% Carbohydrates = 40 – 60% Fats = 20 – 30% Eating every 2-3 hours about 500 calories