Even if you're eating enough protein, your muscles are still weak... You may be lacking this nutrient.

People who want to build muscle usually do strength training and eat plenty of protein. Sometimes, even with both, muscle growth is slow.

 

In times like these, you should check whether ▲carbohydrate intake ▲rest time ▲exercise intensity are sufficient.

 

 

Consuming carbohydrates will enhance your athletic performance and accelerate muscle growth. Our bodies use glycogen as an energy source during high-intensity resistance exercise. Glycogen is glucose stored in the liver and muscles, and is made up of carbohydrates and water. Reducing carbohydrate intake and increasing protein intake will deplete glycogen stores. This will prevent you from exercising as vigorously as possible, which naturally leads to stagnant muscle growth. In 2016, the American College of Sports Medicine (ACSM) recommended consuming 5-7 grams of carbohydrates per kilogram of body weight daily for high-intensity exercise of less than an hour.

Lack of rest can also slow muscle growth. Muscles grow by repairing the microscopic damage inflicted on muscle fibers during exercise during the resting period. It typically takes 24 to 48 hours for protein in muscle fibers to be resynthesized. Stimulating the same area during this period can slow recovery, stall muscle growth, and even worsen damage. Elderly individuals over 65, whose muscles and tendons are already aging, are at a particularly high risk for injury. If you experience muscle soreness after exercise, it's best to train a different body part the next day.

 

The reason may be that you haven't consistently increased your exercise intensity, even slightly. Our bodies have a homeostatic tendency to maintain their current state. Muscles are no exception. Even if a stimulus initially causes microscopic damage to the muscle, prompting the resynthesis of muscle fiber proteins, the body eventually adapts. If you continue to exercise at the same intensity, at some point, your body will stop changing.

 

To continue muscle growth, you must increase the intensity of your workouts to provide a stronger stimulus. This can be done by either increasing the weight you lift or increasing the number of repetitions for the same weight. If you don't see any muscle growth after 8-12 weeks of strength training, it's time to increase the intensity.

 

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It is also sensitive to carbohydrate blood sugar.

Muscles need carbohydrates,

I'm a bit confused