The Secret To Building Muscle: PART I
Happy New Year and Welcome to 2018! Now let's start this year off with a bang....and by bang I mean get those dumbbell's clacking. The beginning of the year is always the start of new things and leaving behind the past. Everyone sets new goals and resolutions for the year. However, we always seem to get disappointed after 3 days in and the results are not there.
Unfortunately, results are not that quick. As a matter of fact it can be months or even years before you start seeing results, unless your a newbie to this (but I'll get into that in another post). However, if you start off with the right tools and knowledge you are setting yourself up for success.
Gaining muscle is a very hard thing to do, especially for a woman. Fortunately for you, I am here to let you in on a little secret. How can you build muscle? HIGH MEAL FREQUENCY.
Why does it help? Insulin secretion increases when you eat frequent. This is very valuable since insulin is anabolic and is able to preserve muscle tissue. Insulin is actually a protein and it is produced and released by the pancreas whenever you eat carbs, protein, or both. (That is, if the pancreas is working properly). Yet unlike the proteins that are the physical building blocks of muscle, this is a functional protein, much like growth hormone. It also decreases muscle breakdown.Insulin also indirectly aids in muscle development by causing the blood vessels to relax and dilate, allowing greater blood flow to the muscles. By increasing blood flow, insulin can help get even more nutrients like glucose and amino acids to the muscles. This is why you'll see bodybuilders pounding simple carbs on contest day. Not only does the corresponding spike in insulin drive the carbs into the muscles to keep them full, it also boosts vascularity.
Another reason is Muscle Protein Synthesis increases with eating every 2-3 hours given that your eating the right proteins. Muscles grow by repairing small micro-tears that occur on a cellular level during exercise, making exercise a key component of muscle growth. When the muscle tears, blood flow to the area increases, bringing with it the necessary components for repair through protein synthesis. This is when muscle recovers and becomes larger; it does NOT create new muscle cells. Bigger muscle cells are stronger and may give you a more esthetically pleasing appearance.
Next week's post will be about using Insulin to gain muscle and avoid fat gain.