Even if you exercise, if your muscles don't grow... a signal to eat 'this' instead of protein

To increase muscle mass, consistent strength training is necessary. However, if muscle growth is slow despite exercising, it is important to check ▲carbohydrates ▲rest duration ▲progressive overload.

It is known that the most important nutrient for muscle growth is protein. This is because protein is needed to re-synthesize muscle proteins that are broken down during exercise. However, carbohydrates are also just as important as protein. Our bodies use a energy source called glycogen during intense resistance exercise. Glycogen is stored in the liver and muscles and is made up of glucose and water. When carbohydrate intake is restricted and glycogen becomes deficient, athletic performance also declines. Of course, not consuming enough carbohydrates in a single meal won't reduce the amount of weight you can handle, but if you restrict carbohydrates in your diet while simultaneously doing muscle training and weight loss, muscle growth may stagnate.

Even with insufficient rest, muscle growth can be slow. Muscles grow as micro-damage to muscle fibers heals. Rest is crucial for recovery. Typically, it takes 24 to 48 hours for muscle fiber proteins to resynthesize. Stimulating the same area during this period can not only halt muscle growth but also cause muscle tears. Especially for seniors over 65 with aging muscles and tendons, the risk of injury is higher. If appropriate muscle soreness occurs after exercise, it is better to work on a different area the next day. If no muscle soreness is felt at all, it indicates that the exercise intensity was insufficient, and progressive overload is necessary.

If muscle growth is slow, it is necessary to check the 'progressive overload' of gradually increasing exercise intensity. Our body has homeostasis, which always tries to maintain the current state. The skeletal muscles and the nervous system are the same. Initially, they respond to strong stimuli by breaking down and re-synthesizing muscles, but once adapted, they cause no further changes. The way to induce change in such muscles is ultimately a greater stimulus. For beginners, the method to choose is increasing repetitions and weight. If, after 8 to 12 weeks of basic strength training, you do not feel your muscles growing, you should consider whether you are sticking to the same weight and repetitions.