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

About Bodybuilding Workout Log

by John P SullivanThe usage of workout log would be one of the best options to derive maximum...

Bodybuilding Over 40 - The Mental Aspect

by wahponywoo2You may have had the notion to start a weight lifting program at your local gym. The...

Weight Training for Women

By: Christopher Guerriero   The benefits of lifting weights — also called weight training, stren...

Gain Weight: Why Do It?

Author: Articlegold Archive ...

  • About Bodybuilding Workout Log

  • Bodybuilding Over 40 - The Mental Aspect

  • Weight Training for Women

  • Seeking A Gym Membership To Do Weight Training Workouts

  • Gain Weight: Why Do It?

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 :

» Rule Of Sports: Never Celebrate Too Early

Rule Of Sports: Never Celebrate Too Early 

» Get Fit this Fall

In a world where you have work, cleaning, errands, and maybe even a family to care for, finding time for your fitness can be difficult. Unfortunately, without putting in the work, you will not see the results. There are no cutting corners when it...

» Weightlifting Curling Fail

See this why you should use clamps when doing curls. When bench pressing heavy weight, it is suggested not to use clamps so you can slide the weight off the bar if you get stuck.

» The Perennial Herb Alfalfa has Many Medicinal Uses

by The perennial herb Alfalfa has many medicinal and dietary benefits and uses. Research shows that this herb may lower glucose and cholesterol in the blood and Alfalfa supplements are safe for oral consumption by most people - there are a few cases...

» The Key to Productive Strength Training – Double Progression

by There are two major facets of athletic development: excellent nutrition and progressive training. Assuming that you have your nutrition plan squared away with the right amounts of calories, protein, carbohydrates, and healthy fats, your training...

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