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4 Laws of Muscle

https://www.outsideonline.com/2259366/four-laws-muscle

outsideonline.com

4 Laws of Muscle
The protein and muscle guru Luc van Loon wants you to bulk up—and keep what you've got.

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Building muscle

Building muscle

You can mess up a lot more in one week than you can improve in six months of training.

Through a six-month strength-training program, one study showed older people could increase their muscle with an impressive 2.9 pounds. However, another study showed that bed-rest could make you lose 3.1 pounds of muscle within just one week.

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You are what you just ate

Over 50 percent of the protein just eaten will make it into a person's circulation within five hours; the rest will be taken up by tissues in the gut or will not be absorbed. In the same period, 11 percent of ingested protein is incorporated into new muscle.

Overall, we break down and rebuilt up to 2 percent of muscle each day and completely rebuild ourselves every two to three months.

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Exercise first

If you exercise first you're more of what you just ate. Amino acids from protein is a source of raw materials. It also acts as a signalling molecule, triggering the growth of new muscle.

In healthy adults, about 0.25 grams of protein per kilogram of body weight is ideal for a given meal. That target can be hit three to five times a day. If you exercise before you eat, your muscles become more sensitive to protein's signals.

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If you’re inactive

... you're less of what you just ate. Factors that make muscles less sensitive to protein signalling is ageing. Much of the muscle loss takes place during short periods of inactivity, such as bed rest after a knee replacement.

A simple fix is never to feed someone in a hospital bed unless absolutely necessary. Instead, get them up and make them shuffle to their food. The proportion of protein eaten should be higher to ensure sufficient muscle synthesis signals.

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Chew your food

A study found that ground beef protein resulted in more tracer amino acid absorbed as well as it being absorbed more quickly. Another study showed that people who retained more of their own teeth tended to have more muscle.

Eating lying down will slow down protein digestion and possibly reduce the synthesis of new muscle protein.

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SIMILAR ARTICLES & IDEAS:

Meanings of “protein”

Protein is a macronutrient, a family of molecules made of amino acids. It is found in many different food items like meat and legumes. Even grains and leafy vegetables have some. Plant-b...

Protein-rich foods from animals

  • They may have more saturated fatty acids (beef and dairy especially)
  • They may have more omega-3 fatty acids (fish especially)
  • They don’t contain any fiber or carbohydrates.
  • They tend to be very high in protein.

If you need a lot of protein in your diet, meat is a great way to satisfy that need.

“Plant protein”

Plant-based protein sources don't have as much protein. You can get enough protein through a plant-based diet, as long as it is well balanced. Plant-based protein sources:

  • They often contain fiber (especially legumes and whole grains).
  • If they contain fat, they are often rich in “good” fats (for example, the omega-3’s in nuts).
  • They contain plenty of starch as well, so it’s impossible to follow a low-carb diet if that’s a priority for you.

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Collagen 

It's a set of proteins that form the primary structural component of connective tissues like skin and cartilage. Of the 28 different types of collagen, 90% is of 'Type 1', found in the skin...

Collagen and Medical Treatment

  • Scientists have been experimenting with administering of Collagen to treat arthritis, or joint pain, with mixed results. Supplementing the body with oral collagen doesn't work to reverse arthritis, but surgically inserting collagen into the joints shows promise.
  • Collagen is successfully used to treat wounds, promote healing and prevent infection for more than 2000 years.
  • Collagen supplements that claim to improve skin, heart and bone health, while boosting muscle mass, should be treated with skepticism until further research and studies are conducted on their benefits.

Dopamine Functions

Dopamine is an important chemical messenger that plays several important roles in the brain and body:

  • It influences moods and feelings of reward and motivation: When&nbs...

Increase dopamine levels naturally

They are generally well regulated by the body, but there are a few diet and lifestyle changes you can make to boost your levels naturally:

  • Eat lots of protein
  • Eat less saturated fat
  • Consume probiotics
  • Exercise often
  • Get enough sleep
  • Listen to music
  • Meditate
  • Get enough sunlight