Why You Should Gain Muscle Mass

Muscles are the important cells of your body that cause your body to move about and allow you to carry out the thoughts of your mind. Muscles are necessary to read this composition, to enter a message on your keyboard, to get the mail, and even to advance food through the digestive track. Muscles move you on the way to what you desire to have and away from what you hope to avoid. With no muscles, you wouldn't be living.

Muscles help you maintain your balance, hold your body together and permit your joints function so you can move around. Muscles also serve as added padding that guards the bones from injury when you bump into things as you go about your every day activities.

Muscles are composed primarily of water (70%) and protein (22%). Muscle mass will decline or atrophy because of medical conditions (for example, cancer, AIDS, congestive hear disease), aging (termed sarcopenia), or lack of use (many people lead an inactive life). The body normally balances the functions of protein synthesis and protein degradation. When a cause of muscle atrophy is present, the balance is missing and the level of the synthesis of proteins is exceed by the degradation of proteins.

Lack of exercise in not just a consideration in muscle atrophy, but also in loss of bone density. Like muscle tissue, healthy bones undergo an equilibrium between bone resorption and bone formation. Up to 10% of your bone mass may be undergoing this process at any one time. Inactivity is a risk factor that accents bone resorption and decreases bone formation and can help cause osteoporosis. Exercise that places stress on bones (weight bearing exercises) helps accent bone formation, thus reducing the chance of osteoporosis.

Exercise is the best way for many people with sedentary jobs to strengthen or tone the muscles and maintain healthy bones. It can augment muscle strength by promoting protein synthesis and decreasing protein degradation. Because of the reduced activity of people in the industrialized world and their longer lifespan, exercise and muscle building exercises are increasingly essential.

If you are intent on restoring some lost muscle tone and even developing your muscles, you might be wondering if you need to take any protein supplements. You'll observe many supplements promoted in health magazines and there are many alternatives available in health food stores.

Below are the specifics about your need for protein supplements.

Through effective resistance training, trained athletes can add about 2/3 of a pound of lean muscle mass per week. Athletes taking steroids may be able to gain about 1.1 pounds of muscle mass per week. While lots of people promote the use of costly protein supplements to help build muscle mass, the real increased daily protein required to add 2/3 of a pound of muscle in a week (22% of which is protein) is just around 15 grams This can simply be achieved with a daily addition of a couple glasses of non-fat milk or a mere 3 ounces of chicken. Pricey protein products are not generally needed.

Exercise that produces toning or building of muscle mass is a necessity for anyone wanting to remain vigorous long into their retirement years. Exercises that build muscle help neutralize muscle atrophy and bone density loss, both factors in a declining quality of life. So, keep physically active and build your muscles.

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