Muscles are organs of movement and strength. Muscle tissue is composed of strongly elongated cells (fibers) up to 10 cm long. Each muscle is a bundle of muscle fibers in which each cell surrounded by connective tissue where lymph and blood vessels, as well as nerve fibers. Muscle feature fiber is that they contain up to a thousand or more myofibrils (long strands of protein nature). In each myofibril – about 2 thousand parallel molecules of two proteins (actin and myosin).
Actin and myosin provide skeletal muscle contraction by moving relative to each other. Myosin has the ability to break down ATP with the release of energy, which provides muscle reductions. In relaxed muscle, actin and myosin do not interact. Muscle contraction is the convergence of actin molecules and myosin in response to a nerve impulse.
There are numerous power development systems. Dynamic work with small weights improves blood circulation, strengthens metabolic processes, it increases the mass of protoplasm in the muscle increases in volume. With isometric exercises, when a person with maximum force acts on stationary objects, new myofibrils form, strength increases.
Hypertrophy is a reaction of adaptation of muscle cells to physical load. In the process of adaptation, muscle fibers are rebuilt, the number of myofibrils increases, the diameter of muscle fibers and muscles in general, a network of circulatory and lymphatic blood vessels, which increases the relief and muscle mass.
Video refuting muscle growth theory due to damage on training
The role of proteins in nutrition and muscle growth
Protein macromolecules are built from amino acids connected peptide bonds with each other. In the gastrointestinal tract these bonds break down under the influence of digestive enzymes. The released amino acids are absorbed into the bloodstream and delivered to the site of assembly of the protein or are included in other metabolic processes. Proteins (proteins), which enter the body with food, act as amino acid suppliers. Amino acids play the role of building material in protein biosynthesis, serve as precursors physiologically active molecules, such as hormones, and used to produce energy in the oxidation of hydrocarbon skeleton. To build complete muscle and other tissues intake of all amino acids with food is necessary.
By value in the diet, the interchangeable and the irreplaceable amino acids. Essential amino acids can be synthesized in metabolic processes from precursors. Essential Acids can enter the body only from the outside with food.
Food proteins containing all amino acids, including irreplaceable, are full. These are animal protein products. origin (meat, milk, eggs). Vegetable proteins are not complete, because they do not contain essential amino acids. Therefore, in the diet, it is necessary to combine protein products of various origin.
With increased muscle loads, the need for BCAA’s essential amino acids (leucine, isoleucine, valine), which necessary for building and energy supply of muscles, as well as in glutamine.
The digestibility of protein products depends on the structure of proteins and cooking methods. The proteins of milk and eggs are easily digested. These proteins have a natural globular structure, i.e. exist as clews. The absorption of proteins improves their denaturation at a temperature not above 70 C, at which the unfolding of the balls occurs, but not disrupted natural bonds in the molecules, as well as whipping and shredding. Long heat treatment at high temperatures (up to 100 C) leads to complete denaturation, which reduces digestibility.
Proteins of meat have a fibrillar structure, they are elongated in length and stacked in parallel, with strong transverse ties. For their assimilation is necessary splitting of cross-links during denaturation, therefore, meat proteins need to be cooked. To vegetable proteins have become edible; heat treatment.
The most important sources of protein are eggs, poultry, dairy products, lean beef, fish, legumes, nuts. However increase their consumption will inevitably be accompanied by entry into the body of unwanted concomitant substances (fats, cholesterol and other).
Proteins in sports nutrition
Nutritional needs of weightlifting athletes, wrestling and bodybuilding should provide recovery and muscle gain, increase stamina. Proteins are necessary for restoration and construction of muscle tissue, and, to a lesser extent, to provide the body with energy. In this case, part of the energy leaves to ensure the digestion of the protein itself. However, the growth rate muscle tissue is small and as a result of numerous studies it has been proven that when practicing power sports daily the need for protein is at least 1.6-1.8 g of protein per 1 kg weight, according to some, up to 2 g.
Proteins are high-nutritional foods protein concentration. As raw materials use eggs, milk, meat, soy. Protein content in proteins can vary in wide limits. In concentrates – from 30 to 80%, in isolates – up to 95-100%.
The most popular and physiologically valuable protein from milk whey because it contains BCAA branched amino acids (26%). Whey protein is 1.3 times superior to beef in biological value. In addition, it contains calcium, involved in the regulation of muscle contractions. In whey protein contains arginine and lysine, stimulating the production of growth hormone (anabolic hormone), as well as glutamine, promotes cell division and boosts immunity. Often in proteins add vitamins, creatine, mineral salts. Single the dose of protein is 30 g, depending on the time of administration (20-30 g for 1.5-2 hours before training, 30-40 g immediately after training).