Nutrition and rest to enhance the effectiveness of muscle training

[Digest video] "Rest" enhances the effectiveness of muscle training / Learn with illustrations

Increased muscle mass for improved performance

Sports science data also shows that by strengthening muscle function, in other words by increasing muscle mass and strength, it becomes easier to achieve ideal performance.¹⁾.

Figure 1 shows data showing the relationship between the cross-sectional area of ​​the thigh muscles when viewed in cross-section and the maximum muscle strength (lifting force) when straightening the knee.

Figure 1

From this data, we can see that the larger the cross-sectional area of ​​a muscle, the greater the force that can be exerted. In order to increase the cross-sectional area of ​​a muscle, that is, to increase the muscle mass, training, or "muscle training," is necessary. By training, muscles become larger, and the strength that can be exerted also increases.

1) Koopman J, van Loon LJ. J Appl Physiol. 2009; 106: 2040-8

How to Build Muscle Mass and Strength – Strength Training (Resistance Training)

What kind of training can you do to build muscle mass and strength?

The effects of strength training (resistance training)

What is widely known as strength training is "resistance training" (using weights such as dumbbells, or doing push-ups and squats using your own body weight), which applies force to muscles. There is data available that examines the effect of this "resistance training" on muscle mass and strength. Figure 2 shows the results of a study in which 25 men (average age 36) participated in "resistance training" three times a week for 3 weeks, investigating the changes in muscle mass.²⁾.

After training, the quadriceps (vastus lateralis), the muscle at the front of the thigh, became thicker than before training.

Figure 2

Let's look at Figure 3. Similarly, the data shows the changes in muscle strength of nine people, three men and six women, aged 18 to 35, who underwent "resistance training" three times a week for six weeks. After training, the maximum strength of the bench press and squat increased compared to before training.³⁾.

Figure 3

This means that proper muscle training can increase muscle mass and strength, which can help improve performance.

However, no matter what kind of training you do, overdoing it can lead to injury or damage, so try to avoid doing it your own way and seek guidance from a professional.

2) Reidy PT, et al. Eur J Appl Physiol. 2017; 117(5): 853-66
3) Candow DG, et al. Int J Sports Nutr Exerc Metab. 2006; 16: 233-44

Nutrients that enhance the effects of muscle training – Protein

As I explained, training increases muscle mass and strength, but nutrition, especially protein (amino acids), is something to pay attention to. Even if you train, if you don't take in protein (amino acids), the difference between the amount of muscle protein produced and the amount broken down (net balance) will not be positive, so you won't get any results.⁴⁾On the other hand, it is also known that taking protein (amino acids) in combination with training can result in a positive net balance and provide the benefits of training.⁵⁾.

When you train, your body needs more protein. According to data recently released by the American College of Sports Medicine (ACSM), the recommended amount of protein for athletes is 1 to 1 g per kg of body weight per day (1.2 to 2.0 g per day for a 70 kg body weight). ⁶⁾This is in line with the average adult protein intake of 1 to 1 grams per kilogram of body weight per day. ⁷⁾This is a whopping 1.3 to 2.0 times the amount.

How much protein do you need after a workout?

Figure 4 shows the relationship between the amount of protein consumed per day by people who do muscle training and the increase in lean body mass (body weight minus fat weight: indicates approximate muscle mass) that accompanies training.⁸⁾We found that increasing protein intake to 1g/kg body weight per day maximizes lean body mass gains.

Figure 4

However, it is also known that taking in more protein than is needed does not change the amount of muscle you can build. The same data shows that even if you take in more than 1g per kg of body weight per day, the amount of muscle you can build remains the same. This shows that some of the protein you take in is not used to build muscle.

This means that combining your training with the right amount of protein to build muscle will make your training more effective.

4) Biolo G, et al. Am J Physiol. 1995; 268(3 Pt 1): E514-20
5) Biolo G, et al. Am J Physiol. 1997; 273(1 Pt 1): E122-9
6) Thomas DT, et al. Med Sci Sports Exerc. 2016; 48(3): 543-68
7) Dietary Reference Intakes for Japanese (2020 edition)
8) Morton RW, et al. Br J Sports Med. 2018; 52: 376–84.

Rest and sleep to maximize the effects of muscle training

Lack of sleep reduces the effectiveness of muscle training

We have explained that nutrition and rest are very important to get the most out of your training, but why is rest (sleep) so important? There is data that shows that lack of sleep reduces the effectiveness of strength training.⁹⁾It turns out that going to bed early is important to get the full benefits of your hard work and training.

By getting enough nutrition (protein and amino acids) and getting enough rest (sleep), and by combining nutrition with rest, you can further increase the results of your hard training.

9) Knowles OE, et al. J Sci Med Sport. 2018 Sep; 21(9): 959-68

The importance of nutrition and rest in muscle training

To summarise what we have explained so far:

• Increasing muscle mass increases the strength you can exert
• - By doing the right training, you can increase muscle mass and strength
• ・To increase the effectiveness of your training, it is important to get enough nutrition (especially protein)!
• ・Getting a good night's sleep (getting enough sleep) is also part of training

Did you know that you can improve the effectiveness of your training by combining the three elements of training that is right for you, adequate nutrition, and adequate rest? In terms of nutrition, pay particular attention to protein and amino acids to further improve the effectiveness of your training!

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<Supervisor>Satoshi Fujita

Professor at Ritsumeikan University's College of Sport and Health Science. Completed his doctorate at the University of Southern California Graduate School in 2002. PhD (exercise physiology). Served as a lecturer in internal medicine at the University of Texas Medical School in 2006 and as a specially appointed assistant professor at the University of Tokyo Graduate School of Frontier Sciences in 2007. Has been at Ritsumeikan University since 2009. Received awards from the American Physiological Society (APS) and the American Society for Nutrition (ASN). Specializes in exercise physiology, particularly the metabolic response of skeletal muscle to exercise and nutritional intake. Supervised books include "Illustrated Guide to Protein: So Fascinating You'll Keep Sleeping" and co-authored "Sports Nutrition for Physical Education and Sports Instructors and Students."

■About Professor Fujita Satoshi's Laboratory
The laboratory of Professor Satoshi Fujita in the College of Sport and Health Science at Ritsumeikan University is investigating the effects of exercise and nutritional intake on body composition and sports performance. Using a comprehensive experimental approach, ranging from basic research examining muscle at the molecular level to clinical research targeting a wide range of ages and physical strengths, from children to the elderly, the laboratory continues to conduct research every day to build evidence of sports science that can be applied to the field of exercise instruction. Specific research topics include:
1) Examination of the effects of combining specific functional foods with exercise on lipid metabolism and skeletal muscle protein metabolism
2) Examination of long-term training and nutritional interventions aimed at sarcopenia (age-related muscle wasting)
3) Development of training methods aimed at improving the sports performance of junior athletes
Such as it will be mentioned.
http://www.fitness-lab.net