How to grow muscles?
Research shows that the amount of muscle fibers depends on genetics, and practically does not change throughout life. What we call “muscle growth” is actually increasing volume and sarcoplasmic hypertrophy of tissues. The sarcoplasmic reticulum is a nutritious liquid that fills the space between the muscle fibers and connective tissue. It can be said that mainly contains glycogen (carbohydrate reserve) and also fats, amino acids and enzymes.
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For muscles to work in active mode, they need to receive quick energy. For the body it is important to always have reserves of nutrients in the sarcoplasma: there are 100 to 150 grams of carbohydrates, which are spent during strength training.
After training, the body “recovers” sending carbohydrates consumed (sarcoplasmic) to the muscles, this process is called “metabolic window.” It is important to consume carbohydrates for 2-3 hours post-workout, as glycogen stores are minimal.
The conjunctive tissue surrounds and protects muscle fibers, also attaches muscle to bone. Under the influence of strength training in the tissue arise small grooves and its healing leads to growth and increased mass and muscle fibers.
Muscle growth is due to an 80% of the increase of conjunctive tissue ->. In fact, muscle fibers typically differentiate, and the various types of training influence one or other types of fibers, which implies different reactions of the conjunctive tissue.
The recovery process of muscle fibers begins 3-4 hours after the workout and ends 36 to 48 later; for this is completely useless exercise the same muscle group too often. The best assistants to recovery are a good sleep and a good nutrition.
If the body does not get enough protein and calcium, then the conjunctive tissue will heal worse and the process will take longer, which minimizes muscle growth. The body of people who often exercised, spend more energy in post-workout recovery.
Training and strength exercises require us to carry more weight, which causes tiny stretch marks and the consecutive increase of conjunctive tissue. In addition to this, this type of training increases the production of hormones that influence growth of muscles.
Cardio exercises make blood run faster on the body, which allows “removing” form muscle certain products and toxins resulting on the regeneration of conjunctive tissue, which has a positive impact on the speed of recovery post-training.
Before we considered that with the increase in muscle mass, you needed more energy for maintenance. However, it was shown that one kilogram of muscles requires only 50 Kcal per day to be maintained, which is very little. Actually what it changes is metabolism.
The body of athletes are accustomed to empty glycogen during training and to fill them later, which increases the expense of carbohydrates. In addition, the body learns how to use the proteins contained in food more effectively.
Empty glycogen deposits in muscles lead the organism to send a part of carbohydrates used during training to be used in recovery. At that time the body does not try to accumulate fat, on the other hand, tries to make a recover for muscles.
The organism of people who do not exercise, tends to not spend glycogen stores, which makes it more likely that the organism converts that energy into fat. The conclusion is that the more you exercise, the more your body better manage the energy.