HomeWeight Training / Fitness - GeneralAll ArticlesHow the Body Uses Protein and Phagocytes to Repair and Rebuild Muscles

Seven Tips for Successfully Stretching

In recent years, a lot of attention has been paid to whether stretching before exercising actually...

Corporate Stress

So you’ve reached the top! The world is at your feet and life has never been easier, right? Well not...

The Indespensibility of Weight Training

By: Martin Brinkmann   With so many fad diets and novelty exercise routines prevalent today, it ...

Runner’s High: How Physical Exercise Makes Us Smarter, Happier People

There is a famous Latin saying, “mens sana in corpore sano” which roughly translates to, “a sound...

Should Baseball And Softball Players Participate In Weight Training Programs?

By: Joelyn Pullano   It's baseball season, and you are ready for it. You bought a new bat, dust...

  • Seven Tips for Successfully Stretching

  • Corporate Stress

  • The Indespensibility of Weight Training

  • Runner’s High: How Physical Exercise Makes Us Smarter, Happier People

  • Should Baseball And Softball Players Participate In Weight Training Programs?

How the Body Uses Protein and Phagocytes to Repair and Rebuild Muscles

  • Print
  • Email
(1 vote, average 3.00 out of 5)
User Rating: / 1
PoorBest 

To most people the muscle-building process is ostensibly self-explanatory. You exercise, eat right, rest, and sooner or later you’ll look like Arnold in the 80’s. Of course, you don’t need a science teacher to tell you that there is a lot more going on internally. If you’d like to know more about how the body builds muscle, without taking a collegiate course in biology, check out our simplified guide below:

The Break Down Before the Build Up

In order for muscles to build strength and mass the tissues must be exposed to microtrauma, either through repetitive motions or resistance training. Although it is necessary to overload the muscles to an extent, there can be a fine line between beneficial exhaustion and detrimental injury. Workout duration, frequency, intensity, and technique all play important an important role in determining whether you’re promoting optimal growth or facilitating gradual deterioration.

 

The wrong type of movement done repetitively could decrease your range of motion or put harmful pressure on your joints. The old saying “what doesn’t kill you makes you stronger” doesn’t always apply to bodybuilding, as you can make many non-fatal exercising mistakes that will only result in you getting weaker.

Nutrient Assimilation and Repair

When muscle fibers are torn the body sends increased blood flow to the area, initiating a process known as phagocytosis, in which phagocytes – white blood cells -- dispose of the damaged cells. Once most of the damaged cells are gone the body sends a surge of progenitor cells, which attach themselves to the muscle in an effort to protect the same tissues from being damaged again. With sufficient protein synthesis and the presence of adequate hormone levels (mainly testosterone) the progenitor cells will actually become part of your muscle, leading to growth and increased strength.

The body needs protein, carbohydrates, and trace vitamins and minerals to effectively rejuvenate and rebuild itself. Depending on the intensity of your exercise regimen you should be consuming 1.0 to 1.5 grams of protein per pound of body weight each day. So if you weigh 150 pounds you should be getting about 150 to 240 grams of daily protein. Here are some helpful resources that will give you more detailed protein and calorie requirements based on your lifestyle and training goals:

Protein Requirement Calculator

Calorie Requirement Calculator

Muscle Maintenance

Once muscle is built the body uses various mechanisms to ensure that it does not deteriorate, so long as your daily caloric intake is sufficient. If you don’t meet your minimum protein and calorie requirements your body will start to consume resources from within. If you’re inactive and have a low percentage of body fat then you’ll probably lose muscle faster than an inactive overweight person who doesn’t get enough calories (as they have larger reserves than a slender person). In all cases, strenuous activity without adequate nutrition and rest will result in a loss of muscle density and tone – a common outcome of overtraining combined with improper diet.

Sergio Martinez is a fitness professional and former bodybuilder who has spent a lot of time studying the nutritional requirements for building and maintaining muscle.

 


 
More articles :

» A Deeper Look Into 5 Of Today's Most Popular Diets

Diet and weight management are very important parts of our lives. As medical science has come to know this more clearly, so has the public's general awareness on the subject. As a result, recent years have shown astoundingly high numbers of new diet...

» How To Use Knee Or Ankle Braces

by Even if you are not a member of the professional team, you still need to prioritize your safety from injuries whenever playing the sport. Wearing the proper gears and going by way of warm-ups are just several of the several measures to guarantee...

» 3 Moronic Weight Training Myths in Baseball

Author: There are many misconceptions out there on the subject of weight training for baseball players. Some of them were created a while ago while some others were spread not too long ago via the internet. Through the years, numerous athletes...

» All Beginner Weight Lifting Programs Need To Start With Warming Up

by Ryan M All Beginner Weight Lifting Programs Need To Begin With Warming Up Weight lifting is a power training activity that helps to build, strengthen and increase muscle mass and also helps you to lose weight. Before lifting weights, here are...

» Does intensive pre-season strength training protect rugby players from non-contact injury?

by Bruce Ross Each year the Sydney University Football Club selects a group of players for its Elite Development Squad to prepare for the next season. For 2005 a squad of 50 was chosen which did not include any of the Club's seven Wallabies nor any...

Comments  

 
0 #2 John 2013-04-08 16:51
Very well written. I like to consume my protein shakes before workout and before sleep.
Keep posting these quality content and of course I will continue to follow your site.

Best regards,
John

killfatgetfit.com - Make your dreams a reality.
Quote
 
 
0 #1 Swimming pool suppli 2012-11-21 11:31
I would like to read more about this article..Thanks for this article anyway.. It gave me useful information. Can you please update some more additional information in your blog ?
Quote
 

Add comment

It is not necessary to use your real email address, just use guest@weighttraincentral.com if you wish.


Security code
Refresh