4 simple rules to help you pump and maintain your muscles

Luke van Loon, Professor of Exercise Physiology at Maastricht University Medical Center, is one of the most respected experts of our time in the study of muscle metabolism. Many gym-goers have trouble making progress in building muscle mass and wonder why this is the case. Van Loon has developed some fairly simple principles to help make sense of it all.

Principle 1. Pay attention to what you eat

As cliché as the phrase “We are what we eat” may sound, it underlies the entire study of muscle building and preservation. In order to gain muscle mass, you need to have protein in your diet. It is made up of amino acids. According to a study by Prof. van Loon, 55% of these compounds enter the bloodstream within 5 hours of eating. Further 20% end up in skeletal muscle tissues and contribute to their growth. A few hours after eating, about 11% of the amino acids become part of the muscle. The remaining 45% of the protein eaten is not absorbed or is absorbed by the intestinal tissues.

It is also important to pay attention to the leucine content, an amino acid that figuratively pushes our muscles to grow by signaling them. One protein intake should include between 700 and 3,000 mg of leucine. The very dose of protein needed can vary depending on your age, weight, and goals.

Van Loon’s team believes that for maximum muscle growth, a meal should contain 0.25g of protein per 1kg of body weight if you’re a young athlete. For older people, 0.40g of protein per 1kg of body weight is recommended for muscle building.

Secondly, the most effective meal is the one that follows after physical activity. That is, if you exercise before you eat, your muscles become more sensitive to protein signals. Moreover, in an article for Arla Foods Ingredients, Prof. van Loon stated, “If you exercise today, your body’s response to the next day’s breakfast will also be higher.”

Principle 3: Protein needs activity for it to be more beneficial

When there is little or no activity, muscles become less responsive to protein. This is why older people need more protein to build muscle, as the aging process reduces activity.

However, the scientist concluded that we do not lose muscle mass evenly. The most rapid decrease occurs in a short period of time after a decrease in activity. For example, if you are practically inactive due to an injury or illness, it will only take a week for your muscles to lose their former shape.

There is a way out of such situations. Even a slight contraction of muscles, which occurs if the patient himself got up and went to the dinner table, rather than eating while in bed, increases muscle synthesis. And with a return to regular exercise, muscle can be restored in as little as 2 months.