People who want to build muscle usually do strength training and consume protein. Sometimes, even after doing both, muscle growth is slow.

 

In such cases, you should check whether carbohydrate intake, rest time, and exercise intensity are insufficient.

 

 

You need to consume carbohydrates to improve athletic performance and promote faster muscle growth. Our bodies use a fuel called glycogen during high-intensity resistance exercises. Glycogen is stored in the liver and muscles and is composed of glucose and water. Reducing carbohydrate intake while increasing protein intake can lead to a deficiency of glycogen in the body. Without sufficient glycogen, you cannot exercise vigorously, and muscle growth naturally stagnates. In 2016, the American College of Sports Medicine (ACSM) announced that if you perform high-intensity exercise for less than an hour a day, you should consume 5 to 7 grams of carbohydrates per kilogram of body weight daily.

Even with insufficient rest, muscle growth can be slow. Muscles grow as a result of microscopic damage to muscle fibers caused by exercise, which recovers during rest periods. It usually takes 24 to 48 hours for the proteins in muscle fibers to be resynthesized. Stimulating the same area during this period can slow recovery, hinder muscle growth, and potentially cause more severe damage. For elderly individuals aged 65 with aging muscles and tendons, the risk of injury is particularly high. If you experience muscle soreness after exercise, it is advisable to work on a different area the next day.

 

The reason might be that you haven't gradually increased the intensity of your exercise even a little. Our bodies have a homeostasis that strives to maintain the current state. This applies to muscles as well. Even if the initial stimulus causes micro-damage to the muscles and promotes the re-synthesis of muscle fiber proteins, the body eventually adapts. If you continue exercising at the same intensity, at some point, no further changes will occur in the body.

 

To continue growing muscles, you have no choice but to increase the intensity of your workouts to provide a stronger stimulus. You should either increase the weight you lift or, even with the same weight, increase the number of repetitions. If you don't feel your muscles growing after 8 to 12 weeks of strength training, it's time to increase the workout intensity.

 

===============

 

It is a part that is sensitive to carbohydrate blood sugar.

Muscles need carbohydrates.

I'm a bit confused.