Inquiry- Week 2:

This week, I continued with the regime I had detailed last week, but also took a deep dive into the research behind muscle growth/recovery

Muscle Growth

Building muscle mass isn’t only about hitting personal records in the gym, but is also about the crucial process of recovery and growth that happens in between workouts. This biological process involves two primary forces: 1. muscle protein synthesis (MPS), where your body builds new muscle proteins

2. muscle protein breakdown (MPB), where it breaks them down.

Following intense training, both are elevated, but crucially, MPS surges more dramatically. This positive net balance is the catalyst for muscle growth, or hypertrophy. To maximize this growth potential, a strategic approach that addresses key recovery factors is essential.

Recovery
Protein: Consuming adequate amounts of high-quality protein provides the necessary amino acids (like leucine) to fuel muscle protein synthesis. Research suggests around 1.6-2.2 grams of protein per kilogram of body weight is optimal for most lifters.

Sleep: Quality sleep (7-9 hours for most) is non-negotiable. It’s during sleep that your body releases growth hormone, a critical driver of muscle repair and regeneration.

Nutrition: Adequate carbohydrates replenish glycogen stores (your muscles’ fuel), and essential micronutrients support countless physiological processes involved in repair.

Stress Management: Chronic stress can elevate cortisol, a catabolic hormone that promotes muscle breakdown and hinders growth.

Hydration: Even mild dehydration can impair performance and impact recovery. Ensure you’re drinking enough water throughout the day 2-3L.

Listen to Your Body: Include rest days in your routine, and adjust intensity based on how you feel.

Consistency is key:

Next week I will look into the many apps that are being developed to help track diet and workouts!