Athena Vale
It is a common misconception that muscle turns into fat when one stops exercising. However, muscle atrophy, or muscle shrinkage, is often a result of extended periods of inactivity. This is because, when one stops exercising, protein degradation exceeds protein resynthesis, leading to muscle shrinkage and a lower metabolism. This, in turn, leads to a decrease in calorie requirement, and if one continues to consume the same amount of calories, it will result in fat gain alongside muscle loss.
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What You'll Learn
Muscle atrophy
There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy is caused by not using the muscles enough. This type of atrophy can often be reversed with exercise and better nutrition. People who are most affected are those with seated jobs, health problems that limit movement, or decreased activity levels. Pathologic atrophy is seen with aging, starvation, and diseases such as Cushing's disease. Finally, neurogenic atrophy is the most severe type of muscle atrophy. It can be caused by an injury to, or disease of, a nerve that connects to the muscle. This type of atrophy tends to occur more suddenly than physiologic atrophy.
There are multiple treatments and supplements under investigation for muscle atrophy, but there are currently limited treatment options in clinical practice. Given the implications of muscle atrophy and limited treatment options, minimizing immobility is critical in injury or illness. Treatment for muscle atrophy depends on the underlying cause but often includes exercise and adequate nutrition. Anabolic agents may have some efficacy but are not often used due to side effects. Physical therapy involves performing specific stretches and exercises to prevent immobility and is an effective first-line treatment for muscle atrophy. Functional electrical stimulation (FES) is another effective treatment.
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Sarcopenia
The main symptom of sarcopenia is muscle weakness, which can greatly impact one's quality of life by reducing the ability to perform daily tasks. Other symptoms include loss of stamina, difficulty in performing daily activities, walking slowly, trouble climbing stairs, poor balance, and falls. The condition can lead to increased frailty, fractures, and even death. Sarcopenia is also associated with other chronic illnesses like arthritis and insulin resistance.
The cause of sarcopenia is widely believed to be multifactorial, influenced by neurological decline, hormonal changes, inflammatory pathway activation, declines in activity, chronic illness, fatty infiltration, and poor nutrition. As people age, their bodies produce fewer proteins necessary for muscle growth, and changes in hormones like testosterone and insulin-like growth factor (IGF-1) affect muscle fibres. Additionally, immobility dramatically increases the rate of muscle loss, even in younger individuals.
To prevent and manage sarcopenia, adequate nutrition and targeted exercise are crucial. Research suggests that a protein-heavy diet is essential for muscle growth, particularly the amino acid leucine, which is necessary for generating new muscle cells. Additionally, omega-3 fatty acid supplements have been found to stimulate muscle protein concentration and synthesis in muscles. In terms of exercise, while cardio exercise is not known to build muscle, it increases oxygen flow to muscle cells, which can help improve mitochondria productivity and result in less cell death and disproportionate muscle breakdown.
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Nutrition and muscle mass
Muscle shrinkage, or atrophy, is a natural process that occurs due to an imbalance in "cell turnover". This happens when the breakdown of cells is greater than their rebuilding. It is often associated with ageing and can be accelerated by a lack of physical activity and an improper nutrition plan.
Nutrition plays a significant role in maintaining and increasing muscle mass. A well-balanced diet that includes adequate protein intake is crucial for muscle growth and preservation. Protein is essential for muscle cells to regenerate and is considered the building block of muscle mass. It is recommended to consume 1.4–2 g of protein per kilogram of body weight per day to maximise muscle mass. High-protein foods such as eggs, chicken, salmon, Greek yoghurt, skimmed milk, beans, and lean poultry provide the necessary amino acids, especially leucine, for muscle growth.
In addition to protein, other nutrients are also important. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as seeds like flax and chia, can stimulate muscle growth. A calorie surplus of 350 to 500 calories, along with regular resistance training, can further support muscle gain. Carbohydrates and healthy fats should also be included in the diet as they play a role in muscle building, especially for athletes.
For individuals looking to decrease muscle mass, a caloric deficit is recommended. However, it is important to maintain a healthy diet that includes all three macronutrients: protein, carbohydrates, and fats. Additionally, focusing on exercise styles that promote strength or endurance, rather than muscle gain, can help achieve the desired results.
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Cardio and muscle growth
Cardio, or cardiovascular exercise, is an important component of a well-rounded fitness program. However, it is often dreaded due to the fear of muscle loss. The relationship between cardio training and muscle loss is confusing, and the lifting community strongly believes that cardio kills muscle gains. However, this is a misconception.
Firstly, it is important to note that different types of exercise yield different results. While cardio is not typically known to build muscle, it does increase oxygen flow to muscle cells, which may help increase the productivity of mitochondria. Additionally, cardio burns more fat than strength training, resulting in more stored proteins being utilized. As such, consuming adequate protein is crucial to prevent muscle loss when doing cardio. Research has shown that older adults need almost double the amount of protein than younger ones to achieve the same rate of muscle protein synthesis. Furthermore, vitamin D, omega-3 fatty acids, and adequate sleep are also important factors in stimulating muscle growth.
When incorporating cardio into a muscle-building routine, it is essential to prioritize low-impact cardio exercises such as cycling and rowing over high-impact exercises like running. Running increases muscle protein breakdown, making it challenging for the body to build muscles, and causes more fatigue, interfering with resistance training workouts. It is recommended to have a separate workout schedule for cardio and resistance training, with adequate recovery days in between to promote muscle growth.
Additionally, the duration of cardio workouts should be limited to around 45 minutes to an hour per session. Longer durations may impede the ability to maximize muscle growth in the shortest time, especially if not combined with adequate resistance training and proper nutrition. For example, a calorie surplus of 500, along with weightlifting focused on maximizing hypertrophy and consuming sufficient protein, can help promote muscle growth while limiting fat gain.
In conclusion, cardio can be a beneficial part of a muscle-building routine when combined with proper nutrition and resistance training. By prioritizing low-impact exercises, limiting duration, and allowing for adequate recovery, individuals can promote muscle growth while also improving cardiovascular health and burning fat.
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Muscle loss and recovery
Muscle loss, or muscle atrophy, is the wasting, thinning, or loss of muscle tissue and strength. It can be caused by several factors, including malnutrition, ageing, genetics, lack of physical activity, and certain medical conditions. Physiologic atrophy occurs when muscles are not used enough, while neurogenic atrophy is caused by nerve problems or diseases. The time it takes for muscle atrophy to set in depends on age, fitness level, and the cause of atrophy. For example, physiologic atrophy can begin within two to three weeks of inactivity, while neurogenic atrophy may develop sooner depending on the health condition.
To prevent muscle loss, it is important to engage in regular physical activity and maintain a proper nutrition plan. Resistance or progressive resistance training programs such as weightlifting or bodyweight exercises are particularly effective for building muscle. Additionally, adequate protein intake is crucial for muscle growth and recovery, as it provides the essential amino acids needed to generate new muscle cells. Other nutrients that can help stimulate muscle growth include omega-3 fatty acids, found in fatty fish, seeds, and pasture-raised meat and eggs.
If muscle loss has occurred, recovery is possible but may take several weeks or even months. The muscle recovery process involves a series of physiological events that occur after exercise, including removing metabolic waste products such as lactic acid through increased blood flow and lymphatic drainage. Light activities like walking or stretching can promote this process. Adequate rest, nutrition, hydration, and sleep are also critical components of muscle recovery.
To enhance muscle recovery, aim for 7-9 hours of sleep per night, consume a balanced diet rich in protein, complex carbohydrates, and healthy fats, and stay hydrated by drinking plenty of water and electrolyte-rich beverages. Additionally, active recovery strategies such as low-intensity activities, foam rolling, and stretching can help reduce muscle tension and soreness. Finally, cold therapy applied to the muscles for 15-20 minutes can help reduce inflammation and pain associated with muscle recovery.
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Frequently asked questions
Yes, muscles can shrink over time due to a variety of factors such as age, inactivity, and inadequate nutrition. This condition is called muscle atrophy or sarcopenia, and it can lead to decreased strength and mobility.
One of the primary causes of muscle shrinkage is age-related muscle loss, also known as sarcopenia. This occurs due to an imbalance in cell turnover, where the breakdown of cells outweighs their rebuilding. Additionally, a lack of physical activity or extended periods of immobilization can lead to muscle atrophy, as muscles adapt to the reduced demand by shrinking.
To prevent or reverse muscle shrinkage, focus on building and maintaining muscle mass through regular exercise, particularly strength training or resistance training. Additionally, ensure adequate protein intake, as it is essential for muscle growth and repair. Other strategies include incorporating cardio exercises, consuming sufficient calories, and including omega-3 fatty acids in your diet to stimulate muscle growth.
