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The human body has over 600 muscles, which are used almost constantly. They are responsible for everything from pumping blood around the body to helping us lift something heavy. There are three types of muscle tissue: skeletal, smooth, and cardiac. Skeletal muscles are voluntary, meaning they move when you think about moving that part of the body. Smooth muscles, on the other hand, are involuntary, and cannot be controlled. Smooth muscles are responsible for processes such as digestion and pushing urine out of the body. The heart is made up of cardiac muscle, which contracts and relaxes to pump blood around the body. This is also an involuntary movement. To build muscle mass, it is necessary to increase the protein deposition rate while minimising the muscle protein breakdown rate. This can be achieved through resistance training and a high-protein diet.
| Characteristics | Values |
|---|---|
| Number of muscles in the human body | Over 600 |
| Muscle movement | Voluntary and involuntary |
| Muscle types | Skeletal, smooth, striated, cardiac |
| Muscle function | Contraction and relaxation |
| Muscle growth | Resistance training, protein intake, hormones, amino acids, nutrition |
| Muscle recovery | Stem cells repair damage |
| Muscle signals | Brain, nervous system, motor neurons |
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What You'll Learn
Muscle growth through protein consumption and resistance training
The human body has over 600 muscles that help us perform various functions, from holding our bodies still to running marathons. These muscles are made up of thousands of small fibres woven together, and they work in pairs to move our bodies.
Muscle growth, or muscle hypertrophy, takes time, persistence, and a long-term commitment to the process. It is possible for most people with proper training programs and protein consumption. The key to building muscle is to increase the rate of protein synthesis while minimising muscle protein breakdown. This can be achieved through resistance training and sufficient protein intake.
Resistance training with moderate to heavy loads is the most effective way to stimulate muscle growth. This type of training involves using weights or other forms of resistance to create a force that opposes the contraction of the muscle. By challenging the muscle with moderate to heavy loads, it is forced to adapt and grow stronger. The specific type of resistance training and the amount of weight used will depend on the individual's goals and fitness level. For example, if your goal is to build bigger biceps, you should perform exercises that specifically target the biceps, such as bicep curls or pull-ups. It is important to design a training program that progresses through different phases and repetition ranges to optimise muscle growth.
Protein consumption plays a crucial role in muscle growth. The body uses protein to repair and rebuild muscle tissue, and a sufficient supply of protein is necessary to support the muscle-building process. The recommended protein intake can vary depending on factors such as body composition, physical activity level, and the presence of resistance training in one's exercise routine. Generally, individuals with a greater body fat percentage should aim for a lower protein intake, while leaner individuals with resistance training experience may require higher protein intakes to prevent lean body mass loss during energy restriction. It is worth noting that the body can only utilise a certain amount of protein at once, and excessive protein consumption may not yield additional benefits.
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Types of muscle: striated and smooth
The human body has over 600 muscles, which are made up of thousands of small fibres woven together. These fibres stretching and pressing together move our organs and body. There are three types of muscle tissue in the human body: skeletal, smooth, and cardiac.
Skeletal muscles are attached to bones and are responsible for skeletal movements. They are under conscious or voluntary control. These muscles are striated, having transverse streaks, and each acts independently of neighbouring muscle fibres. They work with the bones, tendons and ligaments to support body weight and enable movement. Tendons attach skeletal muscles to bones. Some skeletal muscles contract quickly and use short bursts of energy (fast-twitch muscles), while others move slowly, like back muscles that help with posture.
Smooth muscles, on the other hand, are found in the walls of hollow internal organs such as the liver, pancreas, intestines, blood vessels, bladder, and uterus. They are under the control of the autonomic nervous system and act involuntarily. The smooth muscle cell is fusiform or spindle-shaped, with one central nucleus, and contracts slowly and rhythmically. Smooth muscle is highly elastic, which is important in organ systems like the urinary bladder, where contractile tone must be preserved. Smooth muscle contraction is dependent on the influx of calcium, which enters the cell through L-type channels.
Cardiac muscle, found in the walls of the heart, is also under the control of the autonomic nervous system and contracts involuntarily, strongly, and rhythmically. Cardiac muscle cells are striated and rectangular in shape.
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Skeletal muscle: how it works and what it does
Skeletal muscle is the most common type of muscle in the human body, accounting for 30% to 40% of total body mass. It is a voluntary muscle, meaning that we can control how and when it moves. Skeletal muscles are connected to our bones and allow us to perform a wide range of movements and functions. They are essential for daily activities such as walking, running, and maintaining posture and balance.
Skeletal muscles are made up of thousands of small, flexible fibres that contract and expand to enable movement. These fibres are known as myofibrils and are composed of actin (thin filaments), myosin (thick filaments), and support proteins. The arrangement of these filaments gives skeletal muscle its striated appearance and creates functional units called sarcomeres. The sarcomere is a key component of muscle contraction, with its thick myosin filaments anchored to the central M line and surrounded by actin filaments.
Skeletal muscles are attached to bones at two or more places through tendons, which are tough bands of connective tissue. The point of attachment on a bone that remains immobile during an action is called the origin, while the attachment on the bone that moves is called the insertion. For example, the triceps brachii muscle, which is responsible for extending the elbow, has one insertion on the ulna bone and three origins on the scapula and humerus bones.
Maintaining the health and strength of skeletal muscles is important. Muscle growth can be achieved through resistance training and proper nutrition, particularly sufficient protein intake. Certain medical conditions, such as myopathy, paralysis, and myasthenia gravis, can arise from abnormalities in skeletal muscle function, so it is crucial to seek medical advice for any persistent muscle pain or weakness.
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Muscle contractions: the chemical process
The human body has over 600 muscles, which are made of thousands of small fibres woven together. These fibres stretch and press together to move our organs and body.
The process of muscle contraction, also known as excitation-contraction coupling (ECC), can be summarised in three steps:
- A message is sent from the nervous system to the muscular system: The nervous system generates a signal, an impulse called an action potential, which travels through a type of nerve cell called a motor neuron.
- The signal triggers chemical reactions in the muscle fibres: When the nervous system signal reaches the neuromuscular junction, a chemical message called acetylcholine is released by the motor neuron. This neurotransmitter binds to receptors on the outside of the muscle fibre, starting a chemical reaction within the muscle. The proteins inside muscle fibres are organised into long chains that can interact with each other, reorganising to shorten and relax.
- The chemical process reverses when the signal is no longer present: When the stimulation of the motor neuron providing the impulse to the muscle fibres stops, the chemical reaction that causes the rearrangement of the muscle fibres' proteins is stopped. This reversal of the chemical processes leads to the muscle fibres returning to a low-tension state and the muscle relaxing.
The strength of skeletal muscle contractions can be categorised into three types: twitch, summation, and tetanus. A twitch is a single contraction and relaxation cycle produced by an action potential within the muscle fibre itself. Summation occurs when another muscle action potential is produced before the complete relaxation of a muscle twitch, with the next twitch summing onto the previous one.
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Muscle repair and recovery
The human body has over 600 muscles, which are made up of thousands of small fibres woven together. These fibres contract and press together to produce movement. During exercise, these muscle fibres can become damaged, resulting in tiny tears. Therefore, it is crucial to allow the body to repair and recover after physical activity.
The muscle recovery process can be divided into four phases. Firstly, the body aims to remove metabolic waste products, such as lactic acid, from the muscles. Secondly, the damaged muscle fibres are repaired, and new muscle tissue is built. This phase requires an adequate intake of protein, as it is essential for muscle synthesis. Consuming protein before or after a workout can support muscle recovery. The International Society of Sports Nutrition recommends a daily protein intake of 1.4-2.0 g/kg of body weight for building and maintaining muscle mass. Thirdly, the new muscle tissue is remodelled and strengthened, which can take several weeks or even months. Finally, the muscle recovery process involves reducing inflammation to prevent further damage and promote healing.
To optimise muscle recovery, it is essential to focus on nutrition, hydration, and sleep. Consuming a balanced diet with sufficient protein, complex carbohydrates, and healthy fats supports muscle repair and growth. Staying hydrated is crucial for overall health and recovery, as dehydration can impair the muscles' ability to repair themselves. Additionally, getting adequate sleep allows the body to regenerate and recover. High levels of stress can also hinder the recovery process.
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