Muscle growth – diet, training and hormones

Muscle growth – diet, training and hormones

Hormones in human body play an important role in muscle growth. Obviously, too much or too little hormones in the body, especially androgens, will cause trouble. Therefore, you should try to increase the content of androgen in the body as much as possible within the normal range to facilitate muscle development. How can you do this correctly? What kind of nutrition can support your efforts? Since the main nutrients intake - sugar, fat and protein, have different effects on the level of vitamin hormones in the body, reducing calorie intake or increasing training intensity at any time can reduce the level of androgen in the body. Below is a high-level diet and exercise program provided by the American magazine Muscle Development, which can help you naturally promote the secretion of hormones in the body.

　　1. The relationship between meat and androgens

　　First, under the same conditions, meat in the diet is conducive to improving androgens in the body and promoting muscle growth. This can be confirmed by the physiques of meat and vegetarian athletes. Meat, especially animal meat, can promote muscle growth, has been confirmed by many research institutes. Some studies have also found that the blood androgen levels of vegetarians are 18% lower than those of meat androgens.

　　2. Hormones and exercise

　　To verify whether the above results also appear in the athletes' counties, researchers from the University of Copenhagen, Denmark conducted similar experiments on vegetarian athletes. They found that vegetarian athletes not only have their usual blood hormone levels lower than those of ordinary athletes, but also lower one hour after exercise. So is it not good to eat vegetarian food? It cannot be said that vegetarian food may be very beneficial to physical health, but if you want to improve the hormone levels in the body as much as possible, it will be difficult. The solution is to eat lean meat.

　　In order to develop clearer muscle lines, bodybuilders often limit their fat intake, so that their normal functions are affected. A low-fat diet should undoubtedly be advocated, but how low is appropriate? Is there a compromise that can maintain hormone levels in the body and reduce body fat? The answer is yes.

　　3. Research on fat intake

　　The dietary fat intake of normal people should not exceed 30% of the total calorie intake. Therefore, if excessive intake of fat is simply to increase the body's hormone content, it will have an adverse impact on physical health. The researchers tested the impact of dietary structures with different components on hormone levels, and their fat content ranged from an extremely low 10% to a very high 40%. They found that the more suitable range was about 25%-30%. Moreover, if the dietary structure with extremely low fat content (about 10%) to slightly higher fat intake, the effect would be very good. The researchers also found that not only fat content can affect the body's hormone levels, but also the type of fat. The most relevant fat types are monounsaturated fatty acids (MUFA) and saturated fatty acids (S) FA).

　　Monounsaturated fatty acids are very beneficial to health. Its functions include reducing serum cholesterol fermentation and preventing heart disease. There are two dietary methods that contain more monounsaturated fatty acids.

　　①　Mediterranean diet-The main characteristics of fat are olive oil. There are also a large amount of fruits and vegetables, as well as high-fiber cereals.

　　②Sea fish diet-The sea fish contains a large amount of omega-3 fatty acids. It can prevent blood clots from forming in the blood vessels and protect the heart from coronary heart disease. When eating a large amount of omega-3, vitamin E should be taken.

　　As for saturated fatty acids (existing in animal fats), we should limit them in our diet because it can cause coronary heart disease. There is no need to sacrifice our health to increase a few millimeters of muscle fibers.

　　4. Factors to consider in training

　　High-intensity training will undoubtedly improve the androgen levels in the blood. Studies have proved that just a set of high-weight exercises can increase hormones in men's body by 25%! Here are some factors that can affect you.

　　①Aerobic metabolic exercise

　　First of all, there is good news. Aerobic exercise is significant for reducing body fat and strengthening the function of the cardiovascular system. But the bad news is that it is not conducive to developed muscles. This feature is not necessary for scholars to point out, and you will naturally notice that most athletes in endurance events are light and have a streamlined figure. While bodybuilders are strong and full of muscles. This is just a surface phenomenon. Aerobic exercise also has its two sides. When you start doing it Aerobic exercise, such as running, androgens will increase. However, after a period of time, the density of hormone receptors in the muscles will decrease. This means that the ability of androgens to stimulate protein synthesis has also decreased.

　　This does not mean that aerobic metabolism exercise is not good, but that if the amount of aerobic exercise exceeds a certain limit and wants to develop muscles, it is required that your body receive two different stimuli at the same time, one is high intensity for a short time, and the other is medium intensity for a long time. The result is that it is difficult for both goals to reach a high level.

　　②Strength training

　　Strength training will also have many variable factors that affect hormone levels. Here are a few things that should be considered.

　A. Training time - Total practice time has a great impact on hormone levels. Remember: after more than 90 minutes of high-intensity strength exercise, the androgen level in blood will drop significantly. Although this does not mean that your muscles will resolve in the 91st minute, the training effect is much worse. Of course, this time is based on serious training, and the rest time between groups is not determined for a long time. If you usually have more than 90 minutes of training, you should make some changes, such as adjusting some small muscle exercises that are ranked last to another day.

B. Practice volume and number of times - Of course you are very familiar with this factor. Now ask yourself: When was the last time you increased the number of exercises? Change it from 4 times a week to 6 times, or do each body part increase from 1 time a cycle every 5 days to once every 3 days? The worst case may be that you have entered the training schedule for 6 days a week without being prepared! No matter which of the above situation, your practice volume has increased by more than 1. Do you know what trouble you will encounter? First of all, the strength level is reduced, the mood is restless, and your attitude towards training will also change. This is a typical symptom caused by excessive training times and excessive training volume. The real reason for these phenomena is the decline in hormone levels in the body caused by excessive training. At the same time, the decrease in androgen and increase in cortisone levels, and the decrease in protein synthesis and the increase in decomposition and increase. Your muscles are in a catabolic state!

To keep the hormone levels in the body within an ideal range, you must carefully review the number of training times to see how many days you take a full rest day and do nothing; experience how much desire you decorate before each exercise; have the muscles fully recovered? If you do not pay attention to these phenomena that may be caused by excessive training, it will be a bit late to correct them after the problem occurs.