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

The Confusion About Weightlifting, Bodybuilding, And Lifting Weights

by Donovan BaldwinIt is unfortunate, but true, that many people do not have a genuine understanding...

Form vs. Function When Going Heavy

Everyone knows that you should be lifting heavy weights to help build stronger muscles. The general...

Aerobic Verses Weight Lifting

by Bret Bradshaw Summary: Aerobic verses weight lifting is a concern for many. You may not have all...

Push-Ups: How Much Weight are You Lifting?

by Dick Moss The push-up is the original bench press and is a common exercise in many fitness...

  • The Confusion About Weightlifting, Bodybuilding, And Lifting Weights

  • Form vs. Function When Going Heavy

  • Aerobic Verses Weight Lifting

  • Top 5 Things to do to Make Sure Everyone Doesn't Hate You at the Gym

  • Push-Ups: How Much Weight are You Lifting?

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 :

» 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.

» Elbow Pain When Weight Lifting

Author: Feeling elbow pain in your weight lifting endeavors can be very annoying and frustrating, let alone maybe downright excruciating. Usually the pain becomes chronic, that is, it seems to never go away. You may be given the advice by a health...

» Bodyweight Training: The Biggest Problem And The Solution

By The key to success with ANY form of physical training is PROGRESSION. If you are not progressing, you are not improving. And if you're not improving, you're wasting your valuable training time. Progressive training (whether it be with outside...

» Build Muscle Faster By Thinking Positive

by Mindset is one of the most important things in the pursuit of any bodybuilding or fitness goal. You're going to get frustrated at times, and if you don't have the mental "oomph" to keep your mind straight, thinking positive, and be focused,...

» Perfecting Your At-Home Dumbbell Workout

By Thomas GrayIf you’re looking to get started with a dumbbell workout at home, the great news is that you have plenty of different options for how you can go about designing your program. At-home workout programs are becoming more and more...

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