Category: Building muscle

Just the other day, a client told me that her young grandson was getting too heavy for her to carry.  Looking ahead, she is concerned about her ability to keep up with him as he continues to grow.

She is like most people I train at 20 Minutes to Fitness. Most are here because they just want to be a little stronger or to get relief from some pain they are experiencing.

If you can relate, I have four words for you to remember:  PROTEIN FUELS MUSCLE GROWTH        .

Strength training is what we at 20 Minutes to Fitness are all about, and so that is what we focus on when we work with our clients. But to build muscle, protein is also a big deal. A huge deal, in fact. So are amino acids.

 What is protein?

Proteins are large, complex molecules made up of amino acids. These molecules play a crucial role in many biological processes, including building and repairing tissues. Yes, proteins are the building blocks of muscles, bones, skin, and other tissues. They help repair damaged cells and tissues, promoting their growth and maintenance.

What does that have to do with strength training?

It may sound counterintuitive, but you must break muscle down to build it back up stronger.  That’s what happens at 20 Minutes to Fitness. When a muscle gets physically worked, muscle fibers experience tiny injuries known as microtears.

In response to this stress, the body initiates a series of physiological processes that lead to muscle repair, growth, and adaptation. That includes sending good nutrition and blood to the area to heal. That is how you build muscle.

The process of repairing and adapting to microtears to increase muscle mass is called hypertrophy. It takes time to achieve hypertrophy.  That is why we recommend training only once, or perhaps twice a week at 20 Minutes to Fitness.  Ensuring adequate rest between workouts is critical to your body’s muscle repair process.

How can I change my eating habits to improve the results I get from my work out?

Your eating habits can have a direct impact on the success of your workout.  Here’s what you need to know:

• Protein is essential. People who engage in strength training require more protein than those who are minimally active. Resistance training increases protein turnover, so it’s important to consume enough protein to provide a sufficient pool of amino acids for muscle repair and growth.
• How much? Protein intake should account for 10 to 35% of daily calories, according to the 2020-2025 Dietary Guidelines for Americans. That’s 50 to 175 grams per day for someone who consumes 2000 calories daily.
• What about amino acids? There are 20 different amino acids that combine to form proteins, nine of which your body cannot synthesize. You can only obtain these amino acids through your diet.
• Can I take supplements? Amino acid supplements are rapidly absorbed into the bloodstream and can reduce the breakdown of muscle protein breakdown. However, they should be viewed as supplements to, not a replacement for, a healthy and well-rounded nutrition plan focused on whole foods. When choosing protein sources or supplements, the  bioavailability of amino acids, that is, how efficiently they are absorbed and utilized by the body, is an important consideration.
• What to eat. A balanced diet that includes a variety of animal- and plant-based proteins, possibly supplemented with amino acids, can support strength training goals and promote lean muscle mass.

The bottom line

Protein supports muscle repair, growth and recovery. A balanced diet rich in protein is essential to improve physical strength and conditioning.

Protein fuels muscle growth.

Contributed by:  Micah, 20 Minutes to Fitness, Lakewood Ranch, FL