Maintaining and Building Muscle – InVite Health Podcast, Episode 539
Please see below for a complete transcript of this episode.
Maintaining and Building Muscle – InViteⓇ Health Podcast, Episode 539
Hosted by Melissa Bistricer, RDN
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
Melissa Bistricer, RDN: [00:00:39] Welcome back to another podcast at InViteⓇ Health. Ever feel like you’re working out but not getting the proper nutrition? Well, today is your lucky day. We will be discussing muscle health through maintaining or building, getting the proper nutrition you may need. My name is Melissa Bistricer and I am a registered dietitian. I am so excited to bring to you the nutritional aspect of nutrients here at InViteⓇ Health. Nutrition food for thought: Proper nutrition is the key to unlock your body’s potential. InViteⓇ Health promotes an integrative approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrients, it is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will provide an optimal benefit in your daily life.† [00:01:29]
[00:01:30] Now let’s get into the topic of nutrition for muscle building and maintaining. This is an extremely complex topic with many different areas to go into. But let’s just stick to the basics. Diet and some basic supplements may help to maintain and build muscles. In muscle maintaining and building, the key nutrient is protein. Protein is extremely important, but what is protein? Protein contains essential amino acids and non-essential amino acids. Amino acids are building blocks of our proteins in the body. Essential amino acids are those that our body cannot produce on its own. It must be eaten or supplemented. A complete protein is that it would have all the essential amino acids in the body that needs to repair and grow. This is why protein is extremely important post-workout to restore muscle building and maintenance. Protein should be consumed on a daily basis. This is because the body is not able to store protein. Therefore, if you eat an excessive amount of protein, it is converted for energy or stored as fat. The general rule of thumb is for healthy individuals to consume about 0.8 to 1 gram of protein per kilogram. To maintain a lean muscle mass, it is important to consume 1.2 grams of protein per kilogram of body weight each day from foods. Protein food that is considered beneficial is lean cuts of meats, eggs, fish, whole grains, beans and lentils. So to gain muscle while losing fat, an individual can consume up to 2 to 2.4 grams of protein per kilogram of body weight. It is important to discuss with medical providers to see what the appropriate amount of protein is for your body.† [00:03:13]
[00:03:13] According to the Academy of Nutrition and Dietetics, men and women should participate in muscle strengthening activities to help all muscle groups at least two times a week. To support muscle building and strengthening, you need good nutrition. Foods that provide protein, carbs and fats play an important role throughout the body. In order to build and maintain muscle, we need to make sure that we’re getting approximately 10 to 35% of total calories coming from protein for adults. This is to make sure we are working out to build muscles with physical activity. Therefore, you need to be closer to the 35% range of total calories of protein to ensure proper muscle maintenance or growth.† [00:03:54]
[00:03:55] Now let’s look into specific supplements for muscle health that are essential for the body to function. These vitamins plays a significant role in muscle growth and muscle recovery. Vitamin D is essential for muscles to function. A study was completed that Vitamin D deficiency leads to proximal weakness and can reduce muscle mass. This can get individuals at risk of falling, and Vitamin D can be beneficial for customers suffering from muscle pain or weakness. Vitamin A is important for muscle growth. The body requires Vitamin A for protein synthesis, and the process is essential in increasing muscle mass. Vitamin C is another important vitamin for muscle health. It is an antioxidant and helps to protect muscles from any damage done by oxidative stress. Vitamin C has a role in collagen, which is necessary to help provide strength and structure to the body. And lastly, Vitamin E is crucial for building strong muscles. This plays an important role in repairing the plasma membrane of the cells. The plasma membrane of the cells is treated more frequently due to Vitamin E being essential for muscle cells. If the membrane is not repaired, it can cause cell death, leading to muscle wasting disease. It is very important to have serum levels tested to assess the dosages, especially for Vitamin D, as that determines if you need more or less based on your lab results.† [00:05:24]
[00:05:25] Branched chain amino acids are important in a speedy recovery and to build muscles. The formula at InViteⓇ Health is created by Dr. Pressman called Amino Acid Growth Factors, which is beneficial in supporting the formulation of growth factors for muscle accreditation, which continues the break down and synthesis of proteins in the body with recycling of amino acids. This formula is extremely unique in helping build up and strengthening the immune system, the digestive track lining and circulatory health. The amino acids in this formula that are beneficial for muscle health are l-glutamine, l-lysine, l-arginine and glycine. Let’s talk a little bit about each one. L-glutamine helps overall muscles to recover after physical activity and helps to reduce muscle soreness through repairing glycogen depletion. Maintaining a high nitrogen balance is important in preventing muscle breakdown and retaining more muscle. When glutamine is consumed, it helps muscle protein synthesis, specifically after exercising. If there is a microtear, this can help the muscle fiber and tissue. Glutamine intake helps with protein synthesis to build muscle and prevent muscle wastage or damage. L-glutamine is not only beneficial for muscle health, but can also boost the immune cell activity in the gut, help prevent infection or inflammation and energy production. L-lysine works in conjunction with arginine. If you have a healthy amount of arginine, lysine will increase plasma levels of human growth hormones. This can result in athletes building muscle and improving performance. Also, lysine reduces the rate of catabolism. Catabolism is the breakdown of complex molecules in living organisms that form similar ones. Together, they release energy. A low level of lysine has been previously linked to slow slowdown of protein synthesis. Protein synthesis is important in helping the body rebuild muscle after a workout. Exercising your muscles causes them to break down muscle protein. Lysine can help to rebuild muscle tissue and help in recovery process after a workout. L-lysine is also beneficial to help our immune systems, overall well-being, energy production and bone health.† [00:07:33]
[00:07:33] L-arginine is an amino acid precursor to nitric oxide. The purpose of l-arginine is to increase vasodilation, therefore elevating blood flow to exercising muscle and enhancing the metabolic responses to exercise the precursor for the vasodilator nitric oxide, since l-arginine promotes endurance and muscle conditioning. When nitric oxide is released, it can widen the blood vessels by relaxing the muscles of their walls. The body uses the protein l-arginine to help build muscle and rebuild tissues. According to a study published by the Journal of Applied Psychology, healthy volunteers who drank six grams of l-arginine were able to exercise longer and use oxygen better than those in the placebo group. L-arginine can also increase strength through the building of muscle mass for bodybuilding. Glycine, amongst other non-essential amino acids, helps bone health through the production of insulin and insulin-like growth factor 1, along with the synthesis of collagen, which helps to support bone tissue and muscle health throughout the body. Glycine can prevent muscles from breaking down by boosting the levels of creatine in the body. Creatine is a compound found in the muscle cells and made by glycine. Boosting creatine in the muscles helps to support instant bursts of activity, such as weight lifting and sprinting. Glycine also contributes to inhibition of muscular deterioration, which boosts muscle recovery. Glycine also helps to provide cells with energy, ramping up production of ATP for working muscle tissues, boosting endurance, strength and performance.† [00:09:12]
[00:09:13] Whey protein has essential amino acids, protein that is provided as building blocks needed for overall health. The protein powder has a blend of essential proteins that are derived from whey, a liquid substance that is naturally a byproduct of cheese products. Whey protein isolate is an improved form of essential amino acids needed in the body having the fat, casein and lactase removed. Whey protein is hydrolyzed, which is predigested, which is optimal absorption, this way the body can quickly get the health benefits. Whey protein can help to support lean body mass and help to restore muscle protein and that can repair consistently due to daily wear and tear from vigorous workouts. The whey protein powder helps improve satiety levels or filling fullness when taken after a meal, so getting exposure can come in many different ways.† [00:10:03]
[00:10:03] My advice for muscle maintenance or building is having a balanced diet. Though it is important to consume enough protein in a diet, but also taking supplements to supplement the diet when lacking can be adding a healthy vitamin to get essential micronutrients in the body and to start taking the Dr. Pressman Amino Acid Growth Factors. And don’t forget the Whey Protein Powder, too. This can benefit your overall health and targets to benefit the multitude of pathways in the body. You can go check out the products sold here at invitehealth.com. And if you have any further questions, you can always chat with myself as a nutritionist or any of our other healthcare providers to assist you here at invitehealth.com. Or you can email me personally at [email protected]. Again, that’s [email protected]. I am Melissa Bistricer, RDN, ready to share the knowledge to help you modify your lifestyle to live a happier, more successful life. I am looking forward to continuing to provide you with educational podcast and blog posts. Again, nutrition food for thought: Proper nutrition is the key to unlock your body’s potential. Have a great day and tune in for the next podcast coming your way soon.† [00:10:03]