Alec Titan
With over 600 muscles in the human body, making up over 40% of our weight, it is important to keep them strong and healthy. Muscles are made of thousands of small fibres woven together and are essential for everything from breathing to performing strenuous activities like running. To build muscle, a combination of exercise and a well-balanced diet is required. This includes consuming sufficient protein, which stimulates muscle protein synthesis, as well as carbohydrates and healthy fats.
| Characteristics | Values |
|---|---|
| Number of muscles in the human body | Over 600 |
| Muscle composition | Thousands of small fibres woven together |
| Muscle function | Movement, breathing, digestion, pumping blood |
| Muscle control | Some muscles are under conscious control, others are involuntary |
| Muscle health | A balanced diet, regular exercise, and rest are important for muscle health |
| Muscle growth | Muscle growth occurs through muscle protein synthesis, stimulated by consuming protein |
| Muscle-building foods | High-quality protein, healthy carbohydrates, fats, and calories |
| Examples of muscle-building foods | Beef, shrimp, beans, peanuts, buckwheat, tofu, dairy, eggs |
| Micronutrients | B-vitamins, Vitamin C and E, magnesium |
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What You'll Learn
Building muscle with exercise
Building muscle through exercise is an effective way to improve your health and fitness. With over 600 muscles in the human body, it's important to keep them strong and healthy.
Exercise
Muscular hypertrophy, or muscle growth, occurs when muscles are challenged with higher levels of resistance or weight. This can be achieved through strength training, which is beneficial for people of all ages. According to the Physical Activity Guidelines for Americans 2015–2020, adults should engage in muscle-strengthening exercises involving major muscle groups at least twice a week. Resistance training with multiple weight sets is generally more effective than a single set, but any strength training can yield benefits.
Cardio exercises also support muscle growth and function, improving overall fitness levels. It's important to allow muscle groups to rest and recover, reducing the risk of injury and promoting muscle repair.
Diet
A balanced diet is essential for building muscle. Protein is key, but it's important to focus on quality as well as quantity. High-quality protein sources provide essential amino acids, particularly leucine, which stimulates muscle protein synthesis. Animal products like meat, fish, and dairy are good sources, but plant-based proteins can also be beneficial.
Other nutrients are also important for muscle health. Carbohydrates provide energy for workouts, while omega-3 fatty acids aid muscle regeneration. Micronutrients like B vitamins, vitamin C, vitamin E, and minerals like magnesium are vital too.
Health Benefits
Building muscle through exercise has numerous health benefits. It can improve mobility and reduce the risk of skeletal and muscular problems. It can also help maintain a healthy weight, lowering the risk of ailments like heart disease and high blood pressure.
By combining a balanced diet with regular exercise and adequate rest, you can effectively build muscle and improve your overall health.
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Muscle-building foods
Some high-protein foods include animal products such as beef, shrimp, chicken, turkey, and dairy. For example, a 3-ounce serving of 95% lean ground beef contains a high amount of protein. Similarly, chicken and turkey are adaptable, low-fat protein sources. Shrimp is almost pure protein and contains high amounts of leucine, an amino acid necessary for optimal muscle growth. Dairy products such as cottage cheese can also be incorporated into a muscle-building diet, but it is best to choose a variety with fat content that suits your caloric needs.
Plant-based sources of protein include chickpeas, tofu, edamame, and soybeans. While the protein in chickpeas is considered lower quality than that in animal sources, it can still be part of a balanced muscle-building diet. Soy protein, found in foods like tofu and soybeans, is considered one of the best plant-based protein sources. Additionally, peanuts, beans, and buckwheat are nutrient-dense foods that can help with muscle gain. For example, kidney beans contain around 15 grams of protein per cup, along with vitamins and minerals.
In addition to protein, other nutrients are essential for building muscles and improving overall muscle health. Carbohydrates are important for replenishing glycogen and providing fuel for workouts, and healthy fats like omega-3 fatty acids may help with muscle growth and regeneration. Micronutrients such as B vitamins, vitamin C, vitamin E, and minerals like magnesium, are also vital for muscle health and function.
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The importance of rest
While it's important to exercise and eat the right foods to build muscle, rest is also a key component of muscle growth and overall health and wellbeing. During exercise, tiny tears are created in your muscle tissue. It is during the rest and recovery phase that these tears are repaired, helping your muscles to heal and grow stronger. Without rest, you risk overtraining, burnout, or injury.
Rest days can take the form of active recovery, which involves light physical activity that raises the heart rate above the resting rate. Examples of active recovery exercises include walking, swimming, cycling, and light weightlifting. Static stretching and foam rolling may help decrease muscle soreness, and massage can also be beneficial. It's important to avoid the same repetitive movements performed during training.
On rest days, your body generally needs fewer calories, but it's important to eat enough protein to support muscle repair. Adequate protein intake, evenly spaced throughout the day, is essential for muscle repair and growth.
Sleep is also an important part of rest. During sleep, the body repairs and grows muscles, and hormones that help repair muscles are released. Sleep helps to regulate hormones, boost the immune system, and strengthen your overall mood.
Rest days are not just important for your physical health but also your mental health. They give your mind a break so you feel refreshed for your next workout, and they can help to improve your overall mood.
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Muscle soreness
There is a common misconception that lactic acid buildup causes muscle soreness after exercise. However, this theory has been almost completely disproven. According to Dr. Corbin Hedt, a physical therapist at Houston Methodist, lactic acid clears out well before muscle soreness begins. Instead, muscle soreness occurs because the muscle and the connective tissue around it get damaged during exercise, which is completely normal and necessary for muscle growth.
To relieve localized muscle pain, topical pain relievers with ingredients such as menthol, capsaicin, or lidocaine can be used to numb the area and reduce soreness. Additionally, an even distribution of protein throughout the day, such as through four evenly spaced meals, has a bigger effect on muscle protein synthesis than an uneven distribution.
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Muscle cramps
Muscle spasms, or muscle cramps, are painful contractions and tightening of muscles. They are common, involuntary, unpredictable, and usually affect the legs. While the specific cause of muscle cramps is not well understood, they can be caused by overuse of muscles, sitting for long periods, standing or working on concrete floors, or sitting improperly. In some cases, muscle cramps can be the result of neurological issues or persistent, spastic muscle contractions.
When a muscle cramp occurs, there are several ways to relieve the pain:
- Stretching the affected area, specifically in the opposite direction of the cramp, can help break the muscle contraction and stop the cramp.
- Massaging the affected area with your hands or a massage roller can provide relief.
- Applying heat or ice to the cramped muscle may help reduce pain and relax the muscle.
- Taking over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain associated with muscle cramps.
- In cases of severe or frequent muscle spasms, a healthcare provider may prescribe muscle relaxers, although these can cause side effects such as drowsiness, dizziness, and nausea.
While there is no clear scientific consensus on dietary treatments for muscle cramps, some people believe that consuming potassium, calcium, or magnesium supplements or drinking pickle juice may help prevent or alleviate cramps.
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Frequently asked questions
The best foods to build muscle are those high in protein and low in saturated fat. Examples include beef, shrimp, beans, peanuts, buckwheat, tofu, edamame, and dairy protein powders.
Protein stimulates muscle protein synthesis (MPS), which is the process of building muscle protein. High-quality protein sources, such as animal products like fish, meat, and dairy, are rich in the essential amino acids necessary for building muscle mass.
Besides consuming a well-balanced diet, you can build muscle by engaging in muscle-strengthening exercises that involve all major muscle groups at least twice a week. Resistance training with multiple weight sets is particularly effective for building muscle. Additionally, getting enough rest and sleep is crucial for muscle recovery and growth.
