Efforts to expand the boundaries of human strength and endurance have kept the scientist and the athlete occupied for centuries. Both in the gym and the laboratory, the challenge to add another pound of muscle or lifting the next kilo has been a never-ending goal. As the challenges for these people grow, the road to the answers and achieving them have become increasingly more elusive and complicated. Not too many ideas and concepts can stand up to the test of time as far as exercise physiology is concerned. There are only some things that we know for sure, even as we tackle the metabolic and genetic basis of skeletal muscle response to strength training.
The cumulative expression of the countless myofibrils that are uniquely organized to form the muscle is called strength. Strength training tries to enhance these protein motors and their supporting biological machinery. Resistance exercises create a biochemical environment in the body whereby the turnover of proteins is optimized and the protein synthetic machinery is primed for growth. A protein rich meal is all that’s required to jump start a spurt of growth. This response is common to all age groups but less efficiently in the case of the senior citizens. The muscle is receptive to protein and amino acids even as much as 48 hours after a workout, particularly among young individuals, according to Philips SM, Tipton KD and others. The only limiting factor for the hypertrophy of skeletal muscles during this period is the availability of high quality proteins.
You can apply a few methods to magnify the growth response in relation to strength training. The synthetic machinery has a ceiling. Only certain quantities of amino acids can be handled at a time (specifically, six grams of protein). However, because the response lasts for 2 days, Bohe J., in a dose-response study printed in Journal of Physiology, 2003, recommended that repeated supplementation with three to six grams of high quality protein throughout the 48 hours after a workout can optimize the protein synthetic response without topping out the protein synthetic enzyme systems. It can also be advisable to combine supplements with a n adequate amount of carbohydrates (35g of sucrose for each 6g of protein). The carbohydrate acts as fuel for the muscle fibers sparing the protein for growth.
Surprising results came out during research that probed into the response of untrained strength athletes. Protein demand escalates for both the trained and untrained athletes. However, the relative protein requirement of an untrained athlete per kg per day typically exceeds the trained counterpart. Before it hits the plateau, the primary stage of resistance training is characterized by rapid growth and hypertrophy of skeletal muscles. The relative lack of efficiency of the protein synthetic machinery within the untrained state is another variable. Well-formulated protein dietary supplements are thus necessary to sustain even the early phases of resistance training.
This is not to say that the protein necessities of the skilled strength athlete are comparable to the sedentary population. Once the upkeep phase of the resistance has been achieved, the lean body mass would have increased significantly. The number of proteins, in totality, that are broken down and transformed during protein turnover in a trained strength athlete is still significantly greater than those experienced at normal levels. Philips, SM, in his assessment on Protein Requirements in Strength Athletes, states that this requirement may be as excessive as 1.5 times baseline levels.
The hunt then is for a high quality protein diet that would supply all of the important amino acids required. Taking into account the biochemical principles that we have discussed earlier, this protein supplement ought to be easily absorbed by the body so that the delivery of amino acids will be synchronized with the post-workout period. Rapid absorption would additionally enable a number of doses of the protein supplement to be taken throughout this period. The protein supplement additionally needs to be in small portions (3 to 6g) to prevent saturating protein synthesis pathways and to minimize protein waste by excretion.
Protein supplements that meet all of these requirements, such as Profect protein beverage by Protica Research, are used broadly throughout weightlifting communities. The distinctive structure of Profect permits it to provide not only all of the essential amino acids, but additionally the precise amino acids utilized in muscle fiber synthesis. Profect promotes the synthesis of Glutathione, an antioxidant that neutralizes free radicals. During anaerobic workouts such as weightlifting, these free radicals are produced and infrequently harm the cell membranes. Free radicals are touted because the cause for short term injuries like muscle sprains and even those with long term effects such as aging and cancer. To enhance upon the usual levels of the free radical scavenger Glutathione and to avoid or decrease free radical harm, it is advisable that you supplement your diet with Profect.
It cannot be denied that protein nonetheless stands as the key component for strength training. The difference between you and your next pound of muscle can oftentimes be a measurement of the type of protein formula you utilize in your diet.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein supplements for weight loss surgery patients. You can learn more at Protica Research – Copyright