Posted on April 26 2019
Gaining muscles demands immense hard work and perseverance. It doesn’t develop overnight. It takes time, energy, sweat and dedication to get the desired results. To gain muscles you’ll have to endure pain and get through till the end. Before you do start doing everything that everyone says or follow anything that any random person advises you, you need to understand the basics of building muscles - how muscles grow and what fuels muscle growth.
How muscles grow
After a rigorous workout, our damaged muscle fibres are repaired and replaced. They go through a cellular process wherein muscle fibres amalgamate together to form new muscle protein strands or Myofibrils.
The basic concept of muscle development is - the rate of muscle protein synthesis must be greater than the rate of muscle protein breakdown. It’s a misconception that lifting weights helps in building muscles, instead, it helps in breaking them down. The muscles development happens while our body is at rest and sleeping.
If our body is not well rested or supplied with right and enough nutrients, the muscle building process has reverse effects on our body instead. In order to stop this catabolic process, you must consume the prescribed diet and nutrient within 24 to 48 hours. The consumption of right nutrients between processes of muscle breakdown and muscle metabolism will only determine the coming along of the body which is why it is suggested to eat right and sleep well if you are working out.
What fuels muscle growth?
Proteins and carbs are your muscles’ true friends that help you sustain energy and health. Carbs and proteins both help differently in muscle metabolism, the best results occur when you have an optimum amount of both in your diet.
Good carbs are an important source of energy to your muscles. When a carb-rich meal is consumed your body breaks it down to produce glucose that is supplied to various tissues and organs of the body. Your body will use the required glucose right away and store the remaining in the form of glycogen for later use. Proteins help in building tissues and repair muscles. They act as building blocks for the muscles and not necessarily as a source of energy unless the stored glycogen runs out of storage. It’s true that proteins help in building muscles but that doesn’t mean that consuming excess protein, more than our body requires, will not help in building bigger and stronger muscles. There is no secret in the fact that a balanced diet including low-fat, good carbs and protein will improve your probability of building muscle mass.
A good workout, a healthy diet and enough rest are the primary essentials for building muscles.