Any competent inquest into what builds muscle best begins with the basics. Following is an accurate overview of the various aspects of muscular tissue features and characteristics:
What is muscle? Muscles are essentially masses of very flexible connective fibers capable of considerable extension, growth, and interaction with adjacent anatomical structures (such as bones). There are three major muscle categories: a) skeletal; b) smooth; and, c) cardiac. Producing motion and generating force are their common basic purposes.
How muscles work? Some muscles regulate involuntary internal functions like respiration, digestion, and circulation. Others enable voluntary motions like blinking or bicep flexing. The latter type of muscle is capable of conscious control and deliberate development.
Muscle Building Component #1 – Exercise
Regular, efficient exercise is what builds muscle by gradually increasing relative size, strength, and elasticity. Some exercises build specific muscles better than others because dominant fibrous tissue usage varies widely among workout routines. Nonetheless, there are two basic muscle-building exercise formats:
“Aerobic” (oxygen-using) activities involve relatively low physical exertion of “low twitch” muscles for a lengthy duration. Walking and running are common examples.
Anaerobic (non-oxygen) exercises engage “fast-twitch” muscles with much shorter bursts of high-intensity contractions. Two frequently practiced anaerobic workouts are weight lifting and marathon sprinting.
Believe it or not, the hardest muscle-building work begins and continues long after a workout ends. Muscle injury is the inevitable after effect of all prolonged physical exertion. As one might suspect, Mother Nature offers the best means to build muscle without taxing tissues beyond the point of no return.
Muscle Building Component #2 – Food
The right diet is equally important as regular exercise routines. Below is a lineup of ingredients which must be included within any serious muscle-builder’s diet.
Carbs are the basic building blocks of muscles as well as life itself. Keep an adequate reserve of raw materials on hand by ingesting adequate amounts of complex carbohydrates like starches and natural sugars found in fresh fruits and vegetables.
No effective muscle building can occur absent abundant protein intake. In fact, protein-rich dietary regimens are higher priorities than high-carb diets. Unlike carbohydrates, the human body cannot store protein calories.
This is precisely why high-protein supplements are often suggested immediately following strenuous workouts. The lengthy digestion time of protein makes this strategy very hazardous, however. A better solution is frequent meals that feature fish, eggs, and dairy products.
Vitamin A allows your body to properly use ingested protein. Leafy green and orange fruits and vegetables as well as human-fortified dairy products like milk are great sources of this fat-soluble substance. Vitamin A is also amenable to artificial supplementation.
Vitamin B-12 is a must for efficient energy usage and stored carbohydrate mobilization. Beans, peas, eggs, poultry, and whole grains are excellent sources of Vitamin B-12.
Vitamin C – Tomatoes, broccoli, oranges, strawberries, kiwis, and peppers are perfect places to look for Vitamin C that builds muscular connective tissues by bolstering the body’s production of elastin and collagen.
Vitamin E is the main ingredient of many artificial supplements. Olives, nuts, seeds, and corn are its primary natural sources. Ensuring sufficient oxygen supply to internal tissues and organs is the main role that Vitamin E plays muscle repair. Reduced incidence of subsequent muscle reinjury is another beneficial by-product of Vitamin E.