Most people will thinks that it is logical, that the more protein you eat during a meal, the bigger your muscles grow. Because more is always better, right?
Guest what, your body doesn’t necessarily work that way. There’s only a certain amount of protein that your muscles can absorb in one sitting of meal.
Skeletal muscle protein synthesis is maximized by 25 to 35 grams of high-quality protein during a meal.
Protein synthesis is basically a fancy way of saying “building and repairing muscle. Exercise creates micro-tears in your muscles. The harder you work, the more of these tears occur. Protein helps to repair these tears, which then causes your muscles to grow bigger and stronger.
If your muscles receive fewer than 25 grams of protein in a sitting, however, muscle tears brought on by exercise persist due to a lack of building materials.
But if your muscles receive more than 35 grams of protein, they have all the building materials they need, and the protein goes to other parts of your body or into the toilet.
In fact, if you’re piling your plate with too much protein, you might be pushing other vital nutrients out of your diet from foods such as vegetables, fruits, healthy fats, and whole grains, all of which can help with muscle recovery and weight loss.
And you don’t have to down a huge shake of 800 plus calories or 2 grilled chicken breasts after a workout. Studies on protein timing show muscles’ elevated sensitivity to protein lasts at least 24 hours.
Number of studies conduct both by Oxford and Cambridge university showed that muscle protein synthesis may continue for 24 to 48 hours post-workout, so trying to push everything in one meal sitting is just Ludacris
The next question you will get is why those guys always walking around with protein shake in the gym, the fact is that most people are influence by what they see on the internet or by their favourite fitness model who are just trying to sell a product.
Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
So, you've never lifted weights in your life and many people haven't, then why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.
Strong muscles help the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles help the body stay sensitive to insulin by making it easier for sugar to move into cells, In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or better control type 2 diabetes. Strong muscles also enhance weight control.
On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it's not so surprising that, by the age 35 and up, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.
Beginner's simple strength boosting exercises
Perform 4 Sets of 10 to 12 Reps, 30-45 seconds rest ( Each Exercise)
Balance is the ability to maintain a controlled body position during task performance, whether it is sitting at a table, walking the balance beam, or stepping up onto a kerb. To function effectively across environments and tasks, we need the ability to maintain controlled positions during both static (still) and dynamic (moving) activities.
Static balance is the ability to hold a stationary position with control (e.g. “Freeze” or “statue” games). Dynamic balance is the ability to remain balanced while engaged in movement (e.g. running or bike riding).
Working on your balance probably isn’t an integral part of your everyday life or workout, but here is my theory behind why it should be. The benefits for improved balance range from a reduced risk of injury to improving intelligence and even potentially increasing one’s life span. With that in mind, here are my three main reasons to work on improving your balance, as well as some ideas on how to get started.
Improved balance and muscle group coordination will naturally increase your body’s ability to control itself during challenging tasks. For athletes, this means improved agility, quicker reaction times, and improved overall performance. For non-athletes, it could mean being able to forgo use of a cane for short periods of time or being able to safely walk on grass in the park instead of having to stick to sidewalks.
Balance Goes Beyond your Legs
When you work on your balance, you’re concurrently firing a multitude of muscles from your head to your toes. Challenging your muscle groups to work together in ways that they haven’t had to before can lead to improved control of muscle groups that may have been dormant from years of sitting and leaning. Learning (or re-learning) how to use your muscles synergistically can improve your posture and strength, which can have several health benefits including a reduced chance of getting arthritis, back pain, or other health issues.
Balance for Injury Prevention
Improving your balance has shown a lot of promise in being able to prevent injuries for a wide range of people. For athletes, balance work is associated with a dramatically lower risk of injury. Just one sprained ankle can alter your season and will predispose you to future ankle sprains for life, but regular balance work can decrease your risk of a sprain by nearly 40%. For the elderly, improved balance could prevent a fall, which is the cause of over 90% of all hip fractures–one of people’s most life-altering (and shortening) injuries. I think it’s obvious that the potential benefits of working on your balance will greatly outweigh the small-time investment on your part.
Being a Fitness Coach I can safely say one of the most overlooked aspects of exercise is stretching after a strenuous workout. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout.
Stretching should be a part of any well-balanced workout routine or programs, given the same importance as strength and cardiovascular training.
Stretching after working out should not only highly recommended practice but must be practise without failing. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. When you stretch after a workout, you benefit from both physiological and psychological effects.
Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements, you’ll be doing to warm up and prepare your body. Stretch after the workout when your muscles are already warm.
Improved Blood circulation
When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. Stretching allows the body to cool down and helps the heartbeat to return to normalcy. The release of lactic acid during an intense workout is broken with stretching.
This allows muscle recovery and repair. The blood circulation to the muscles is once again resumed with stretching. This also allows the heart rate to come back to its original resting rate.
Eliminates Lactic Acid
The moment you work out muscles, the body produces lactic acid which makes the muscles fatigued and sore. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and relaxes the muscles.
One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries
With consistent post -workout stretching, the body becomes more flexible. You will find it easier to bend, stand, squat and do a host of other flexibility related exercises, which would have otherwise not been possible. It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners.
Stretching properly after a workout will not dissipate the pain but will minimize it to a large extent. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. Stretching can minimize and reduce your predisposition to injuries.
Improved Range of Motion
Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity.
If you use your muscles and stretch them after a workout, you will be able to utilize the same muscles towards a greater range of motion. This will get your better results because you will have used your muscles to their maximum capacity.
Increased Muscular Coordination
Enhanced muscle coordination is a common benefit of stretching, especially for people participating in strength training. When you stretch tired muscles, you give them better functional mobility and allow them to synchronize properly.
Gradually slows down the body
When you go through an intense bout of exercise, your body can feel drained and fatigued, but stretching and breathing techniques will help you feel rested and relaxed. By gradually slowing down the body, as opposed to just stopping cold, you maximize the benefits of your workout.
Mental clarity and mind-body connection
Stretching isn’t just for the muscles. It also helps harmonize your mind, relax your mood, and relieve stress. Stretching also gives you a chance to tune into your body, taking notice of any sore muscles or joints that need extra attention or a break.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.