Athena Vale
Whether you're an athlete or not, your muscles will eventually even out over time. Muscle atrophy, or the wasting and thinning of muscle mass, can be caused by neurogenic conditions or disuse of muscles. Disuse atrophy can be reversed with exercise and a healthy diet, and genes in the affected muscles will remember the muscle growth when you start training again. However, neurogenic atrophy may not be reversible due to physical damage to the nerves. The time it takes for muscles to even out depends on factors such as age, activity level, and nutrition.
| Characteristics | Values |
|---|---|
| Muscle growth memory | Genes in the affected muscles remember muscle growth. |
| Muscle memory and training | Muscle memory from previous activity helps the body regain fitness levels quicker than the first time. |
| Muscle memory and athletes | Athletes' bodies remember muscle growth better than non-athletes. |
| Muscle atrophy | Caused by not using muscles enough, leading to a decrease in size and strength. |
| Reversing atrophy | Disuse atrophy can be reversed with exercise and a healthy diet. |
| Muscle hypertrophy | Muscle mass increases due to an increase in the volume of muscle cells. |
| Muscle growth and hormones | Hormones help muscles grow and repair, with testosterone playing a significant role. |
| Muscle growth and protein | A diet high in protein and calories helps maintain and repair muscle mass. |
| Muscle growth and rest | Rest days are essential to prevent injury and maintain progress. |
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What You'll Learn
Muscle atrophy
There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy, also known as disuse atrophy, is caused by not using the muscles enough. This type of atrophy is often reversible with exercise and better nutrition. It is important to note that the longer the period of disuse, the more challenging it may be to reverse the atrophy.
Pathologic atrophy is associated with ageing, starvation, and diseases such as Cushing's disease, which can be caused by the overuse of corticosteroids or overactive adrenal glands.
Neurogenic atrophy is the most severe type of muscle atrophy and is caused by injury or disease affecting the nerves that connect to the muscles. This type of atrophy can be challenging to reverse due to the physical damage to the nerves. However, it can sometimes be treated with a specialised form of physical therapy called electrical stimulation.
The symptoms of muscle atrophy include a decrease in muscle mass, with one limb sometimes being smaller than the other, and numbness, weakness, and tingling in the limbs. If atrophy occurs in the facial muscles, it may cause difficulty in speaking or swallowing.
Treatment for muscle atrophy depends on the type and underlying cause. In addition to physical therapy and nutritional interventions, ultrasound therapy and, in some cases, surgery may be recommended.
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Muscle memory
When an individual first learns a new movement or skill, they are in the cognitive stage, where movements are slow and inefficient, and there is high activation in the prefrontal cortex, the brain's thinking region. As the learning progresses, the individual moves to the associative stage, where movements become more fluid and consistent, and the brain is still working hard to create strong and efficient neural pathways. Finally, muscle memory is achieved when the individual reaches the autonomous stage, where their performance is smooth and accurate, and their brain's main activity has switched to the basal ganglia, the region involved with automatic functioning. The basal ganglia play a crucial role in memory and learning, specifically in stimulus-response associations and the formation of habits.
The neurological form of muscle memory is what most people associate with the term. It refers to the phenomenon where it appears that our muscles are "remembering" specific movements. For example, even if someone hasn't ridden a bicycle in years, they can usually hop on and pedal with ease. Similarly, a person might be able to play a song on the piano that they memorized as a child. However, the ability to perform these tasks is not because the muscles in the legs or fingers memorized the movements but due to the motor learning that occurred in the CNS.
The physiological form of muscle memory is related to the regrowth of actual muscle tissue. When muscles are trained, the number of muscle fibre nuclei, or myonuclei, can increase as muscle mass increases. Research suggests a linear relationship between muscle fibre size and the number of myonuclei in humans. While it was once hypothesized that the increase in myonuclei might be long-lasting or permanent, the lifespan of myonuclei gained through training is still uncertain, and further research is needed.
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Cardio and resistance training
Resistance training, also known as strength training, involves moving your body against resistance using tools such as dumbbells, barbells, weight plates, resistance bands, or kettlebells. This type of training helps build and strengthen muscles, leading to an increase in muscle mass, also known as muscle hypertrophy. Strength training is essential for maintaining muscle mass, especially when dieting or restricting calories, as it helps prevent the loss of muscle along with fat. Additionally, having more muscle can increase your resting metabolic rate, making it slightly easier to maintain or lose weight. While strength training may burn fewer calories during a session than vigorous cardio, it still contributes to weight loss and has the added benefit of building muscle.
Cardio, or aerobic exercise, on the other hand, is excellent for improving cardiovascular fitness and burning calories. Regular cardio exercises, such as running, swimming, or cycling, can help increase your endurance, improve heart and lung function, and promote weight loss by creating a calorie deficit. Combining cardio with resistance training can be a powerful approach to achieving your fitness goals.
The benefits of including both cardio and resistance training in your workout routine are supported by research. According to a 2013 study, runners who maintained a minimum level of cardio exercise by reducing their mileage instead of stopping completely were able to prevent significant declines in their cardio fitness. Additionally, a 2010 study found that both athletes and non-athletes could regain their peak fitness levels more quickly after a break, indicating that our bodies are good at retaining muscle memory and strength.
In conclusion, incorporating both cardio and resistance training into your fitness regimen is a well-rounded approach to improving your overall health and fitness. By reaping the benefits of each type of exercise, you can effectively work towards your weight loss, muscle-building, and fitness goals while also reducing the risk of cardiovascular events and mortality.
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Nutrition and diet
Caloric Intake
Firstly, it's important to understand the role of calories. While a caloric deficit is necessary for losing body fat, a slight caloric surplus is required for muscle growth. This means that you need to eat more to build muscle. However, it's a delicate balance, as eating too little can hinder muscle growth, and eating too much can lead to increased body fat.
Protein Consumption
Protein is essential for muscle development and growth. It is recommended to consume at least 1.5-2g of protein per kg of body weight. This stimulates protein synthesis, which is crucial for building muscle. Higher-protein diets have been linked to various muscle-related benefits. Good sources of protein include whole, raw foods such as meat, fish, eggs, and plant-based sources like beans, nuts, and seeds.
Carbohydrates and Fats
In addition to protein, carbohydrates and fats are important components of a muscle-building diet. Carbohydrates provide glycogen, which serves as energy for your muscles during workouts. Consuming smart carbohydrates after a workout can increase insulin levels, aiding in muscle growth. Healthy fats also contribute to overall calorie intake, ensuring you're in a slight caloric surplus for muscle growth.
Nutrient Timing
The timing of your nutrition is just as important as what you eat. Pre- and post-workout meals are crucial for maximizing muscle growth. Consuming a balanced meal that includes protein, carbohydrates, and fat 2-3 hours before working out can enhance your performance and provide the necessary fuel for your muscles. After your workout, when your muscles are primed for growth, it's important to ingest a protein-rich meal or shake to support muscle recovery and growth.
Individualized Diet Plans
It's important to remember that everyone's nutritional needs are unique. Factors such as age, sex, activity level, and individual goals play a role in determining the ideal diet plan. Some people may benefit from specific dietary approaches like intermittent fasting, Paleo, or Keto, while others may prefer creating their own customized diet plans. Consulting with a nutritionist or dietitian can help you tailor your diet to your specific muscle-building goals.
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Rest and recovery
Repair and Growth of Muscle Fibers
During rest, the body repairs the damaged muscle fibres through a cellular process that forms new muscle protein strands, or myofibrils. These repaired myofibrils increase in thickness and number, resulting in muscle hypertrophy, or muscle growth. Without adequate rest, the muscles don't have sufficient time to repair and grow, hindering progress and increasing the risk of injury.
Hormone Balance
Proper rest helps maintain hormone balance, particularly regulating cortisol (a stress hormone) and testosterone levels. Intense physical activity boosts cortisol levels, and excess cortisol can inhibit muscle growth and promote fat storage. Testosterone, essential for muscle growth, can be suppressed by chronic stress and inadequate rest. Rest and recovery help maintain an anabolic (muscle-building) state, preventing muscle breakdown.
Glycogen Replenishment
High-intensity or endurance training depletes the body's glycogen stores, which are a primary energy source for muscles. Adequate rest and proper nutrition allow the body to replenish glycogen levels, ensuring energy availability for future workouts.
Preventing Overtraining and Burnout
Continuous training without sufficient rest can lead to overtraining syndrome (OTS), characterised by fatigue, decreased performance, and increased injury risk. It can also result in burnout, reduced motivation, and a negative mindset towards exercise. Rest and recovery are necessary to maintain a consistent and effective training regimen.
Recovery Techniques
The time required for muscle recovery depends on your fitness level and workout intensity. Light workouts may recover within 24 hours, while more challenging workouts might take two to three days or even longer. Recovery techniques like contrast baths may be beneficial, and proper nutrition, including consuming protein after a workout, plays a vital role in muscle recovery and growth. Additionally, sleep is a critical component of rest and recovery, as deep sleep releases growth hormones that aid in muscle repair and growth.
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Frequently asked questions
According to a 2012 study, it takes about three weeks of inactivity to start losing muscle mass. However, athletes can start losing muscle after just three weeks of inactivity, while non-athletes can take about three weeks off without noticeable drops in muscle strength.
The rate at which you build muscle mass depends on your age, activity level, and nutrition. As you get older, it takes longer to build muscle mass due to decreased hormone production and activity levels. A diet high in protein and calories can help you regain and maintain muscle mass more quickly.
To prevent muscle loss, maintain a minimum level of activity. Even if you are injured or constrained by time, doing some light exercises can help preserve your muscle strength.
Yes, muscle loss due to disuse or physiologic atrophy can be reversed with regular exercise and a healthy diet. However, neurogenic atrophy caused by nerve damage may not be reversible.
