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Muscle Growth: The Science Behind It and the Role of Nutrition

Building muscles, increasing hypertrophy and strength demands more than just hitting the gym and lifting weights. With muscle gain, many usually focus on the finer details about workouts with heavyweights that help build biceps, triceps and other muscles. But the basics about muscle growth may get lost in the thought of working out and soreness. Meanwhile, what are muscles made of, what makes them grow, what is muscle protein synthesis, hypertrophy, why it is important to gain muscles and how nutrition matters are some questions many people do not know answers to. And irrespective of your knowledge, you can opt for muscle meals services if you seek to maintain a fitness regime following the appropriate diet.

Why Is It Important to Know About Muscles?

Unlike most people’s opinion, muscles are not just show-boat organs of the body. They are essential for the longevity, health and metabolism of a person. Even those who aren’t aiming to have ripped thighs, arms, broad shoulders or abs will benefit from adding a little muscle mass and a lean body. Moreover, having a good understanding of the working of muscles, their contribution to the body and its health, and ways to enhance muscle strength helps one identify myths from facts and make smart decisions while working with body fitness.

The Basic Mechanics of a Muscle

When a person flexes their biceps, thousands of muscle fibres or muscle cells made of microscopic “links” called sarcomeres contract. So, when the brain signals the muscles to move, the chain reaction that ultimately flexes the muscle begins here. And inside the sarcomere are the contractile fibres called actin and myosin that enable muscle growth. Skeletal muscle hypertrophy or muscle growth results from new myosin filaments getting added to each muscle fibre, making the muscle fibres bigger and stronger. But for this to happen, the muscles require an mTOR (mechanic) and the protein (parts).

How Knowing What to Eat Helps Muscle Growth

mTOR is a complex protein that regulates muscle growth. When a person lifts weights, they activate the protein to initiate muscle growth, also known as muscle protein synthesis. However, a muscle protein balances the mTOR production, which one must monitor, to grow muscles. When the protein balance is positive or surplus, it leads to an increase in muscle cells. Also, it requires energy which the cells get from amino acids. And as the body does not produce essential amino acids, people need to consume them through high-quality sources like eggs, dairy, meats, oats, greens, almonds and more. On the contrary, if one doesn’t eat right, they would not have the energy to work out or provide the right nutrients to develop the muscles. This is where muscle meals come into play as they provide curated, wholesome meals to meet each person’s needs.

The Role of Proteins and Carbohydrates

To ensure fitness and health and a consistent workout routine, one must eat balanced nutritious foods. And to gain muscles, one must intake an adequate amount of macronutrient protein. In 2020, researchers reported that Australians consume an average of 80.4 grams of protein every day. Meanwhile, about 34.5% of the daily protein comes from poultry and meat-based dishes. And a recent study shows that in order to increase muscle mass, one must combine physical activity, cardio workout or weights with 1.2 to 1.7 grams of protein per kg of their body weight every day. One must also not overlook the intake of carbohydrates and fats, as the balance is important to fuel difficult workouts. So, one must consume less than 35 grams of carbohydrates as a part of a meal or a snack in one sitting.

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