Increase Muscle Mass

Nerve impulses send messages to muscles to work. They need specific nutrients to perform that function. Muscle mass occurs when nutrients for muscles are included in the diet in some form along with muscle building exercises.

Contents  

1 The Role of the Nerves in Muscle Size

1.1 B vitamins for the Nerves

1.2 Minerals for the Nerves

2 Nutrients for Muscle Mass

2.1 Protein

2.2 The Branched Chain Amino Acids

2.3 Whey Protein

2.4 Chromium

2.4.1 GTF chromium

2.5 Coenzyme Q 10

2.6 Alpha Lipoic Acid

2.7 L. Taurine

2.8 Glutamine

The Role of the Nerves in Muscle Size

Nerves must send out messages (in the form of electrical impulses) in order for muscles to contract. The nervous system is also responsible for the release of hormones used for energy production. The hormones regulate the amount of energy released as well as the rate at which its released.

Proper nerve function occurs when the body has the vitamins and minerals it requires.

B vitamins for the Nerves

Vitamin B1, and B6 are necessary for proper functioning of the nervous system. Biotin (B7) is another B vitamin required for healthy nerves.

Minerals for the Nerves

The minerals calcium and magnesium help keep nerves calm. Magnesium is sometimes referred to as “nature’s tranquillizer”. Magnesium is needed for proper functioning of the nervous system.

Potassium and sodium are necessary for proper nerve impulse transmission.

Nutrients for Muscle Mass

Muscles need protein, carbohydrates, fats, the B-complex vitamins, and the minerals calcium magnesium, potassium, sodium.

Protein

Protein builds and repairs tissues and is used to make enzymes and hormones. The body uses enzymes and hormones to create energy for the muscles.

While the body needs 22 amino acids to build protein, it can make 14 of them. The others have to be obtained from the diet.

The Branched Chain Amino Acids

There are 3 essential amino acids proven to increase muscle mass. They are the Branched Chain Amino Acids (BCAA’s).

The three BCAA’s are L-isoleucine, L-leucine, and L-valine. When taken together they increase muscle mass while increasing protein synthesis and slowing its breakdown.

Whey Protein

The best way to increase your protein is by supplementing the diet with whey-a protein used to promote muscle growth, or by add powdered milk to drinks while keeping the diet rich in meat, fish, dairy, eggs and wheat germ. Eggs contain the most usable form of protein.

Whey protein contains several amino acids including the sulfur amino acids, BCAA’s, and glutamine, vitamins A, C and several of the B-complex vitamins, and enzymes.

Whey protein increases muscle mass, enhances nitrogen balance and increases glycogen storage in the muscle tissue. It sends protein and carbohydrates to the muscles instead of storing them as fat.

Chromium

The mineral chromium increases fat loss and builds lean muscle mass.

GTF chromium

GTF chromium is made up of the mineral chromium and vitamin B3 (nicotinic acid). People lose their ability to make GTF as they age and have to obtain it from food or supplements. Supplements along with natural insulin promotes cellular anabolism (building muscles) and helps get several amino acids into muscle cells including the BCAA’s.

Coenzyme Q 10

Coenzyme Q 10 is a potent antioxidant which aids muscle growth.

Alpha Lipoic Acid

Alpha lipoic acid is a fatty acid with antioxidant properties. It helps convert glucose into energy and helps transport creatine and nutrients into the muscles.

L. Taurine

The amino acid L. Taurine increases water content in muscle tissue and the rate at which protein is synthesized creating muscle mass.

Glutamine

Glutamine (not to be confused with glutamate) is a non-essential amino acid although it’s an effective muscle builder. It increases muscle mass while minimizing its breakdown and helps move nitrogen within the tissues. It stimulates the production of amino acids, promotes glycogen in the muscles and increases the release of the growth hormone. The growth hormone needs insulin and the mineral chromium to be effective.

Important Information.  I am a clinical nutritionist and holistic health practitioner.  I am not a medical doctor.  This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care.  Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.