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Is it genuinely muscle mass construction when one can anticipate the initial outcomes?
Table of Contents
1. Substances promoting muscle mass development
Factors that have a positive impact on muscle protein synthesis include strength training, amino acids, and hormones such as IGF-1, GH (growth hormone), testosterone. To develop muscle tissue, it is important to effectively combine a balanced diet, physical activity, and a suitable hormonal response. Reaction to training and hormonal profile are individual factors, but a balanced diet and appropriate training can be effectively influenced. Muscle hypertrophy requires a positive balance of muscle protein, which means that the processes of muscle protein synthesis should outweigh those of breakdown. The processes of synthesis and breakdown change throughout the day, but during muscle building, it is important to maintain the processes of synthesis. Therefore, regularly consuming meals containing protein is particularly important, as it stimulates muscle protein synthesis. Muscle protein synthesis requires strength training and food protein, especially exogenous amino acids, which can enhance anabolic processes. Leucine is particularly important. According to the International Society of Sports Nutrition, a daily intake of 1.4-2 g protein/kg body weight is sufficient to build muscle mass, which should be spread out over several meals per day (about 0.25 g protein/kg body weight/meal).2. Is there a specific time when one can anticipate the initial outcomes?
Individuals who start their workouts decisively see results significantly faster. The new stressor, i.e., training, can stimulate muscle growth. The first outcomes can be noticed already after a month of regular workouts, with the increase in lean body mass reaching up to 1 kilogram. The study involved 3 young, physically active men aged 20-21 years but without experience in strength training. They performed strength training three times a week for 16 weeks. The average gain in skeletal muscle mass was 4.2 kilograms (1 kilogram monthly) (T. Abe et al. 2003). However, the results in women are less spectacular. The study included 47 untrained women aged around 20 years, divided into three groups: those training with moderate intensity, those training with low intensity, and a control group. The exercises with the barbell included squats and deadlifts, and the women trained twice a week, performing 2 or 4 sets of 5 repetitions in each exercise, depending on the group they belonged to. The group training with low intensity achieved an increase in lean body mass of 0.68 kilograms, while the group training with moderate intensity achieved an increase of 0.47 kilograms (area of legs and hips) (M. S. Stock et al. 2016). However, is there a time when such effectiveness of training applies exclusively to young individuals?3. Age and response to strength training
The principal factor influencing the emergence of the initial effects is age. As the years progress, the body's response to strength training becomes increasingly weaker. However, increasing lean body mass is not impossible even in advanced age. This has been proven by a study involving 60 women aged 60 and above. The participants engaged in morning exercises three times a week for a duration of 12 weeks. The training consisted of 8 exercises involving the entire body. Each of these, depending on the group, was executed in 1 set or 3 sets. Upon completion of the study, an increase in lean body mass was observed in both the lower and upper limbs in each group. The gains ranged from 6–9%. In relation to the initial muscle mass. Furthermore, the exercises resulted in an elevation of the IGF-1 level, which also indicates the activation of anabolic processes (P. M. Cunha et al. 2018). As can be observed, these processes occur significantly slower in older individuals.4. Is it purely a lack of effects – what to consider?
It is recommended to allocate at least a month to observe the first results. In individuals in their 20s (and likely in older age groups) muscle mass should increase during this period. If this does not occur, it is worth analyzing the training program and diet plan. Diet is an essential component in building muscle mass. What should one pay attention to?5. Appropriate protein provision
As previously noted, protein should be provided in quantities ranging from 1.4 to 2 grams per kilogram of body weight at regular time intervals (every 3 to 4 hours).6. Enhanced delivery of kilocalories
During the muscle building process, it is crucial to increase the amount of kilocalories provided by the diet by hundreds of kilocalories in relation to the body's demand. If the energy supply is inadequate, the protein provided by food will be utilized as an energy source. During the muscle mass build-up, an increase in fat tissue is also possible. Macronutrients supplied in larger quantities, which are intended to support muscle building, may be stored partially in this form. This should be taken into account when evaluating the outcomes.7. A proper supply of carbohydrates
Carbohydrates in a balanced diet should provide 50% of energy. This is particularly important in the context of replenishing glycogen reserves. Intense exercise involving a large area of muscle, lasting 15 minutes, with small intervals between rounds, can lead to a reduction in muscle glycogenicity by 2440%.8. Absence of fat restriction in diet
Fat in the diet should constitute 20–35% of caloric needs. Diets that provide less than 20% energy from fat do not benefit those engaged in sports. It is difficult to estimate how long to wait for the effects of the diet in the process of building muscle mass, because results can only be brought about by appropriate nutrition combined with exercise. Similarly, as in any other case, the diet should be based on the principles of rational nutrition. Proper nutrition also concerns those who engage in strength training.
