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

Weight Training for Women: How NOT To Overdo It

By: Cornell Dayne   It’s perfectly safe and effective for women to have a weight training routin...

Understanding Osteoporosis to Avoid Melting of Bone Structure

Osteoporosis is a common bone disease involving loss of bone density which occurs with the gradual...

Best Weight Training Tips For Beginners

By: Jim Suzak   Copyright (c) 2009 Jim Suzak These are some of the best muscle building weight ...

Scheduling Weight Training

by Ronald Pedactor Even though it seems possible to train the body to operate efficiently in...

Finding the Right Weight Training Shoes

by Avern Wearing the right weight training shoes is as important as wearing loose clothing,...

  • Weight Training for Women: How NOT To Overdo It

  • Understanding Osteoporosis to Avoid Melting of Bone Structure

  • Best Weight Training Tips For Beginners

  • Scheduling Weight Training

  • Finding the Right Weight Training Shoes

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 :

» How to Beat a Weight Loss Plateau - Essential Things You Ought to be Aware of

Author: You just don't get it. You've been doing the same exercises day-in and day-out. The intensity is the same, the frequency and length of time has not also changed. You have not also made any drastic changes to your diet. But how come you're...

» High Fiber Diets Advice & Helpful hints

By: Adrian WulfSubstantial fiber diets are commonly low in fat, too, and also the cholesterol-lowering effects may be related to less fat within the diet as well as to fiber. Great fiber diets are also advantageous when trying to decrease a cat's...

» Breaking Down Proteins

Protein is an essential nutrient that everyone needs. If you are involved in fitness and health than more than likely you are aware that a good diet should be comprised of a large amount of high quality protein. But of course while it might be...

» Cayenne Pepper Benefits

by A critical ingredient of the Master Cleanse, or lemonade diet recipe is cayenne pepper. Yet many people find it hard to tolerate because of the burning sensation it causes. Why is cayenne pepper important? What does it contribute to the...

» Choosing Proper Weight Training Equipment

by You aren't the only one if you ever wonder whether you are better off lifting free weights versus working with . The answer to this subject is usually difficult as it basically varies according to your circumstances and plan. In simplistic terms,...

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