Muscles, Food, Protein and Amino Acids

Muscles

• Muscular atrophy causes muscles to shrink if they are not exposed to resistance
• Concentric contraction leads to new muscle growth
• Brain signals motor units to achieve tasks
• Growing requires meeting demands and using resources
• Hypertrophy builds muscles in response to damage, via inflammatory molecules called cytokines
• Nutrition, hormones, and rest are needed by muscles
• Gender and age also affect muscles

Food

• Protein, amino acids, micronutrients, and glucose affect mood
• Omega 3 & 6 (fatty acids), nuts and seeds are beneficial
• Saturated fats are not recommended
• Amino acids affect mood through dopamine, serotonin and norepinephrine
• Micro nutrients like B6 and B12 also affect mood
• Food high in glucose means energy
• Body weight training activates muscles
• This improves cardiovascular health
• This reduces risks of injury

Protein and Amino Acids

• Proteins and amino acids are building blocks
• They affect mood, sleep, attentiveness and weight
• They are precursors to norepinephrine, dopamine, and serotonin, affecting mood regulation
• A diverse diet ensures a balanced combination of these messengers

Micronutrients and Glucose

• Micronutrients, including antioxidants from fruits and vegetables, protect against free radicals
• Vitamins B6, B12, and folic acid with minerals like iron, copper, zinc, and sodium are vital for brain health and cognitive development
• Glucose, from carbohydrates, fuels brain activity
• The type of carbohydrate impacts glucose release and subsequent energy levels

Carbohydrate Types

• High glycemic foods (e.g., white bread) cause rapid glucose release followed by a dip which affects attention and mood
• Low-glycemic options (e.g., oats, legumes) provide steadier energy

Muscle Growth

• Muscle growth, or hypertrophy, occurs through a cycle of stress and repair
• Muscles challenged with strenuous activity experience microscopic damage to muscle fibres
• The damage triggers an inflammatory response, activating the immune system to repair the injury
• The greater the damage, the greater the repair, leading to bigger, stronger muscles

Factors Influencing Muscle Growth

• Resistance training exposes muscles to higher workloads than they are accustomed to, which is crucial for stimulating growth
• Eccentric contractions (muscle lengthening under tension) are particularly effective
• Adequate protein intake provides the amino acids necessary for muscle repair and growth
• Hormones like insulin-like growth factor and testosterone also play a significant role
• The repair process primarily occurs during rest, especially sleep
• Individual genetic factors influence the body’s ability to repair muscle damage and build muscle mass

Bodyweight Training

• Bodyweight training offers numerous advantages for improving overall fitness
• It is incredibly convenient, requiring no equipment and allowing workouts anytime, anywhere
• It builds functional strength, engaging multiple muscle groups simultaneously for efficient results
• Exercises like squats and push-ups improve both strength and cardiovascular health

Bodyweight Training Safety and Adaptability

• Bodyweight training is generally low-impact and easily modified for various fitness levels, reducing injury risk
• Exercises can be adjusted by changing stance, adding plyometrics, or using simple props like chairs
• This adaptability makes it suitable for beginners and experienced athletes alike

Bodyweight Training Cost-Effectiveness and Efficiency

• Bodyweight training is highly cost-effective, eliminating gym memberships and expensive equipment
• Workouts can be intense and short, perfect for busy schedules
• The interval training aspect is particularly effective for calorie burning

Bodyweight Training Additional Advantages

• Bodyweight training improves flexibility through full-range-of-motion movements
• It offers social benefits, allowing for workouts with friends and family, boosting motivation and accountability

Brain Composition and Nutritional Needs

• The brain’s composition primarily consists of fats (lipids), proteins, amino acids, micronutrients, and glucose
• Each component significantly impacts brain function, development, mood, and energy levels

Essential Fatty Acids

• Omega-3 and 6 fatty acids are crucial for preventing degenerative brain conditions and maintaining cell membranes
• Sources include nuts, seeds, and fatty fish
• Conversely, excessive trans and saturated fats can harm brain health