Opposed to popular hype, additional protein does not automatically mean additional muscle. Nevertheless …the right amount of protein, combined with right exercises , can and will increase muscle dramatically. This formula acts in two ways; by building fresh muscle (anabolism) and by preventing muscle breakdown (catabolism).
Lets have a look at both methods and see what is going on…
Anabolism
The creation of new muscle, ironically, begins with muscle damage. Lifting and lowering heavy objects creates microscopic ruptures in muscle cells and breaks down muscle tissue. One matter many people don’t know about weightlifting is that the lowering of the weight (instead of the lifting process) , actually does the most damage. Like a giant earthquake, this provides an chance to make the original structure stronger, which your body does by adding protein to the muscle cells. An single workout can produce an muscle building anabolic environment in the targeted cells that lasts 24 to 48 hours and even longer if you have a significant amount of muscle cell damage. Lifting weights three to four times a week at vital intensity levels and our body will stay in optimal muscle building mode.
Catabolism
There is another part to building muscle than to build muscle then slapping new protein on the old. You have to keep the old from breaking down too far before the reinforcements arrive. Right nutrition limits that breakdown. You see , during a hard workout , your body runs short of it’s preferred fuel , glycogen , and starts drawing protein out of your muscles to use for energy. This is a dangerous problem from aerobic athletes than weight lifters, but it happens to anybody who trains with vital intensity. If you keep your body perpetually supplied with high quality protein, you minimise these self consuming breakdown of muscle tissue. |
