Muscle Growth Lecture Notes

Overview of Muscle Purpose

• Number of Muscles: About 650 muscles in the body, mainly skeletal muscles.
• Functions of Muscle:
  • Create movement
  • Assist with posture
  • Influence metabolism (loss of muscle leads to loss of metabolism)
  • Pump lymphatic system (movement is crucial for lymph flow)

Traditional Methods to Increase Muscle Growth

1. High-Intensity Exercise
   • Necessary for muscle growth.
2. Protein Consumption
   • Animal protein (e.g., steak, eggs) is essential for muscle growth.
   • Protein Recommendations:
     • 0.8 to 1.5 g of protein per kilogram of lean body mass.
     • Example Calculation: 185 lbs (84 kg) = 67 g to 126 g of protein needed, depending on factors like age and activity level.

Surprising Ways to Speed Up Muscle Growth

1. Creatine

   • Found in meat; supplementing can enhance muscle growth.
   • Function: Serves as an energy buffer during high-intensity, short-duration exercise, aiding recovery of ATP.
   • Dosage:
     • 20 g for 5 days, then 3 g maintenance dosage.
     • Cycle back to higher dosage after a month.

2. Cold Therapy

   • Methods include cold showers, cold immersion, cryotherapy.
   • Benefits:
     • Increases energy expenditure (burns calories).
     • Stimulates gene expression for muscle growth and RNA production.
     • Reduces inflammation.
   • Note: Initial exposure may shrink muscles, but recovery phase increases size.

3. Intermittent Fasting

   • Can stimulate growth hormone, potentially increasing muscle mass.
   • Method: Two meals a day, avoiding snacks.
   • Benefits:
     • Improves insulin sensitivity, allowing better nutrient transport to muscles.
   • Caution: Not suitable for everyone, especially those in poor health.

4. Arginine

   • Can enhance growth hormone by inhibiting somatostatin.
   • Dosage: 3-6 g per day on an empty stomach, ideally 30 minutes before workouts.
   • Noted effects include growth stimulation in children given arginine.

Conclusion

• Emphasize the importance of combining exercise, protein intake, and supplementary methods to optimize muscle growth.