Plant-Based Protein and Muscle Growth
As discussed in a recent blog post, there is a science to muscle growth that is not difficult to understand once you break it down to basics. Within this previous blog post we touched briefly on the potential of plant-based proteins for building muscle and how this can be incredibly beneficial for those looking to enhance their health and fitness efforts.
So, let’s take a look at some particularly powerful plant-based sources of protein that can be the perfect dietary choice when you are looking to increase your muscle mass.
The Science of Muscle Growth
Increased muscle mass is one of the most common reasons people exercise, alongside weight loss efforts and general fitness goals. Losing fat and gaining muscle is a usual expectation of those who work out regularly, but how many people actually understand how this process works? Understanding the science behind muscle growth can help you to establish a much more comprehensive understanding of how your body works in general. This can motivate you to stick to your workout regime as you are less likely to be disappointed by what you perceive to be slow results. It takes time to build your body up and the following article aims to help you develop your knowledge of this concept.
Why Build Muscle?
You probably hear a lot of people talking about going to the gym, staying fit and wanting to build muscle. However, what you might not hear quite so frequently is why these people want to do these things.
It goes without saying that people want to get healthy in order to increase their longevity and improve their quality of life. But, do you know the wide range of other reasons why people might want to build muscle? Apart from the obvious reason of wanting to be stronger and to look good, there are several additional reasons why building muscle is a great idea.
The type of muscle we are talking about in this context is known as skeletal muscle. And, when it comes to skeletal muscle, the more you have of it the better! This is the muscle that is connected to the skeleton and enables your body parts to move.
The Functions of Skeletal Muscle
This kind of muscle is metabolically active, which means the more you have, the more calories you are going to burn during each day. When you work to build skeletal muscle you will also be fortifying your tendons, ligaments and bones, which in turn will help to protect you from injury. Working on this kind of muscle will also help to give you the body shape that you want, which is great for your self-confidence. Click here for tips on keeping your muscle healthy.
In addition to protecting you and helping you to burn calories, skeletal muscle can also improve your posture. It provides you with the strength you need to do so and can also help to relieve symptoms for those who suffer with chronic pain. However, it is always worth checking with your healthcare professional before you embark upon any type of exercise regime. They will be able to advise you as to what the best exercises for you to do are in order to reach your fitness goals.
Finally, the more skeletal muscle you have in your body, the more insulin receptor sites you will have. More of these sites mean that your body can stay slim with more ease as the process of minimizing fat becomes easier.
Isometric Vs Isotonic Exercise
Isometric exercise, also known as isometrics, is a particular type of strength training. This variety of exercise is defined as movements that do not change the length of the muscle or the angle of the joint during contraction. It is instead the amount of force that varies.
With isotonic exercise, on the other hand, the tension experienced during the movement is consistent, but the muscle will contract, and therefore change in length.
Depending on what your exercise aims are, you may want to employ either of these methods to build muscle. Isometric exercises are best for building bulk in a short amount of time. Whereas isotonic exercise is best for increasing your strength in a sustainable way. When you develop your strength with isotonic exercise you may not see physical results as quickly as with isometric exercise, but these gains will certainly come if you stick to a regular routine.
Conditions for Muscle Growth
Muscle growth is only able to take place when muscle protein synthesis occurs in excess of the amount of muscle protein breakdown. Optimum nutrition plays a huge role in this process. When muscle tissue is broken down as a result of exercise, the muscle protein synthesis reaction will usually last between 24 and 48 hours. During this time it is essential that certain nutritional guidelines are adhered to if muscle growth is to take place.
Amino acids should be present in the body as they will boost the process of muscle protein synthesis. Carbohydrates should also be present as they are responsible for delivering glycogen the the relevant muscles. Furthermore, the presence of hormones in the body, such as HGH and testosterone, also have important roles to play within the muscle building process.
Fitness Results
While you are on your weight-lifting journey for bigger muscles you should bear a few things in mind. First of all, lifting heavy weights does not instantly grant you big muscles. You have to commit to developing your ability to lift slowly. In fact, performing more reps with lighter weights will often yield the best results if you are trying to bulk up. You should also remember that lifting weights will not always give you the muscle tone and definition that you are seeking. This is because genetics and your diet also play a pivotal role in this.
Remember, building muscle is a long process and you have to have the patience and the dedication to reach your goals. Do not be disheartened if you don not see results in a short space of time - keep at it and you will soon be on your way to a healthier, happier body!
References
1) http://breakingmuscle.com/strength-conditioning/9-reasons-muscle-is-good-and-you-should-get-some
2) http://www.webmd.com/fitness-exercise/build-muscle-better-health
3) https://jonbarron.org/article/how-build-muscle
How Best to Treat a Clavicle Fracture
Injuring yourself is never going to be a fun experience and getting back to full health can be quite a drag! Injuries which are on the more serious side of the scale will often require surgery and then the patient may still have a long road to recovery ahead of them. Being able to treat an injury without surgery is generally going to be the preferred option of many patients. In some instances the choice to operate or not can be a tough one.
The clavicle is a common place to experience an injury, especially a fracture, and deciding whether to operate on it or not can be tricky. The clavicle forms part of the shoulder and aids in the suspension of the arm. It is also referred to as the collarbone. Clavicle injuries are most commonly experienced during bicycle or automobile accidents and also through contact sports. It is so prone to damage because it there isn’t a large amount of muscle in this area, meaning it has less protection from impact.
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Which Protein Powder is Perfect For You?
Getting fit is something many of us aspire to do and there are arguably many different ways to do this with maximum efficiency. Using protein powder has long been acknowledged as a great way to bulk up as doing so increases the speed at which muscle recovers. With such a massive range of different protein powders on the market, it can of course be tricky to know which one is going to help you reach your fitness goals faster. To help you take some of the stress out of this decision, I have trialled a few products and will now give you the low-down on which ones work best!
Gym Free Ways to Exercise
Back in September we wrote a blog post entitled Exercise Without The Gym which aimed to help you get fit without ever having to set foot in a gym! Today we are going to expand on this concept to bring some fresh ideas to those who wish to work out at home or in public spaces, such as fields and parks.
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Getting Started with Weightlifting
Choosing to get fit and exercise at home with dumbbells is a great way to improve your strength while building your muscles and physique. Doing so helps to combat the need to go to the gym, which not only saves you time when it comes to your fitness, but it also saves you money too as you are not paying for a monthly gym membership!
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Recognizing and Preventing Muscle Cramps
Muscle cramps occur when any of our muscles contract, either forcibly or involuntarily, and then does not relax as it should. This is often referred to as a spasm and can happen for a range of reasons. It is something that the majority of people will experience in their lives, albeit some more than others! Although a muscle cramp will usually only happen for a few seconds, it can last up to 15 minutes. It will rarely ever be longer than this.
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Exercise for Healthy Bones
Preventing an injury is of course always the preferable option to healing an injury! And, there are many things that you can do to help avoid developing a problem.
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Reach for Your Goal with Basketball
While chilly winters can be party poopers for outdoor fun, indoor sports can more than compensate with their gaming spirit. Basketball is one such indoor sport where one need not compromise on the fun in the least.
Two teams compete in taking charge of an orange ball across a rectangular court and shooting it through the opponent’s basket to net goals. The basket is a narrow net suspended from a circular hoop placed ten feet above the ground against a backboard; one in each of the team’s courts. Goals add up to points and points to a winning game. No more than 5 players from each team may be present on the court at a time and unlimited substitutions can be made. Clad in jersey and shorts, taller players are preferred for the game but precision of netting the ball from a distance is the most requisite skill. The ball can be dribbled across the court to reach the opponent’s basket while their players defend the goal by trying to take charge of the basketball from the oncoming player.
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