Category: Muscle growth

Myosin comprises approximately 25% of total muscle protein, making it a key component for muscle size and strength. Understanding how to increase myosin protein for muscle growth requires a multifaceted approach involving exercise, nutrition, and recovery.

About 99% of the body's calcium is stored in bones and teeth, but the remaining 1% is vital for countless bodily functions, including muscle activity. This article answers the question, does calcium build muscle?, by exploring its essential functions beyond just bone health.

A 2013 study found that subjects taking betaine twice a day gained almost four pounds of muscle in just six weeks. However, determining when to take betaine for muscle growth depends less on precise pre- or post-workout timing and more on consistent, daily intake to effectively saturate muscle cells.

According to a systematic review published in *Nutrients*, consuming 20-40 grams of casein protein around 30 minutes before sleep can stimulate whole-body protein synthesis during the night. This finding suggests that strategically eating right before bed can be an effective strategy for those looking to maximize muscle gain and recovery.

According to a 2018 study published in the *Journal of the International Society of Sports Nutrition*, total daily protein and caloric intake are far more important for muscle growth than the number of meals. This means the age-old question, "Is 3 meals a day enough for bodybuilding?" has a more nuanced answer rooted in total daily nutrition, not meal frequency alone.

According to a 2023 study published in *Frontiers in Endocrinology*, prolonged fasting in human subjects was shown to significantly decrease myostatin levels, with this suppression continuing even after a refeeding period. This finding challenges common fears about muscle loss during fasting and suggests a potential benefit for those aiming to reduce myostatin for muscle growth.

While some high-concentration cell studies have shown caffeine can increase myostatin mRNA expression, research on human coffee drinkers reveals a more complex picture. This disparity leads many to question whether a daily caffeine habit will inhibit their hard-earned muscle gains.

According to a 2013 meta-analysis published in the Journal of the International Society of Sports Nutrition, the traditional belief that a 30-minute post-workout anabolic window is critical for muscle growth has been significantly challenged. This finding suggests that a more flexible approach to nutrient timing is warranted for most people.

For years, many fitness enthusiasts adhered to the belief that a narrow 30- to 60-minute 'anabolic window' existed, demanding immediate protein consumption post-workout. Today, however, modern research presents a much more flexible timeline, fundamentally reshaping our understanding of how quickly after a workout should I eat protein.

While it's a common belief that protein is the sole key to muscle growth, the truth is more complex. To build muscle, the body requires a sufficient supply of protein to repair and rebuild muscle fibers that have been damaged through resistance training. This makes adequate protein consumption essential, but not the only ingredient for success.