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Muscle Protocol

    

“Building muscle keeps you young.” Doctor Al Sears MD

“The skeletal muscles are the largest organ system of the human body and account for nearly 50% of the body weight.” Lockhart 1969

“Weaker smaller muscles are associated with osteoporosis, falls, fluctuating blood sugar levels and an increasing sensitivity to heat and cold.” American Journal of Clinical Nutrition June 2003

“Muscle injuries usually heal with plain and simple rest. To speed up recovery from muscle injuries it is beneficial to stretch the muscles after exercising. Nutritional supplements also help muscle injuries heal.” Bucci

“In a study of elders whose diets were rich in potassium could expect to have 3.6 more pounds of lean tissue mass than those with half the higher potassium intake. That almost offsets the 4.4 pounds of lean tissue that is typically lost in a decade in healthy men and women aged 65 and above.”  American Journal of Clinical Nutrition

“Whatever the exercise the participants can take delight in knowing they are burning calories and reducing body fat, triglycerides, cholesterol, blood glucose and blood pressure, while increasing insulin sensitivity, improving mental outlook and building muscle and strength.” Life Extension

"A group of older rats was put on an L-carnitine-rich diet for 12 weeks, with another group eating as usual. Sure enough, once the three-month trial was up, the supplements had restored the lost nutrients in the older rats. That in turn led to a 55 percent improvement in muscle function. As an added bonus, they also shed abdominal fat even though they were eating the same amount of calories as before." Journals of Gerontology

"Weaker smaller muscles are associated with osteoporosis falls, fluctuating blood sugar levels and an increasing sensitivity to heat and cold."  Am Journal Clinical Nutrition June 2003

"Cramps are a muscles way of telling you its' tired,  hungry and in need of rest."   Prevention

"Of all the electrolytes magnesium is one of the most important because it helps the others do their jobs. People who are depleted of magnesium tend to have greater irritability of the muscles and nerves. This irritability may cause muscle cramping."   Doctor Robert McLean MD

"When you perspire you lose fluids from the muscle cells which can result in cramping. Sipping water frequently throughout the day will help keep electrolyte levels in balance. Drink 8 ounces of water every 15 minutes during the exercise."   Doctor Joel Press MD

Complete Training Manual

   

Collagen, Protein, Magnesium, Calcium, Sodium, Potassium, Vitamin E and H2O Required

"Body builders have been using gelatin for decades to help improve joint health and reduce inflammation. And research shows that athletes who took a hydrolyzed collagen supplement experienced less pain in their joints, which could help improve performance for athletes and competitive fitness buffs. If you exercise a lot, eating gelatin can help keep your joints healthy and pain-free."   5 Reasons Why Even Vegetarians Should Eat Gelatin

"Older adults need to double protein intake, study finds Although there was no clear effect of the pattern of protein intake in our study, we observed a definitive effect of a higher amount of protein intake in mixed meals on whole body net protein balance and muscle protein synthesis. Whole body net protein balance was greater with protein intake above recommended dietary allowance,”   American Journal of Physiology—Endocrinology and Metabolism

"Muscles need more than electrolytes and water to function well. They also require glycogen [glucose] a sugar that comes from carbohydrates."   Doctor Paul Saltman PhD

"You should drink 8 ounces of water every 15 minutes during exercise."   Leslie Bonci RD

    

Adequate protein, collagen, magnesium, calcium and sodium are necessary for proper muscle functioning. Magnesium deficiency promotes excessive muscle tension, leading to muscle spasms, tics, restlessness, and twitches. This is due to an imbalance of the ratio of calcium to magnesium, as calcium controls contraction, while magnesium controls relaxation. For the muscle growth process (See Muscle Growth Protocol). As we see a diet rich in collagen building blocks and potassium also is required to build muscle.

The higher your ratio of muscle to fat is, often referred to as lean body mass, the higher your metabolism must be. It takes about five to ten times the energy to maintain a gram of muscle as a gram of fat.

   

Lean Body Mass is good for many reasons

"Nearly 50% of all adults run the risk of developing sarcopenia, a serious loss of muscle mass. Age related loss of functional capacity in older adults."   Life Extension, Note use those muscles and nourish them and they will bury them with you.

  • It enables you TO DO PHYSICAL THINGS those without strong muscles cannot. Want to take your woman on an all day hike to the top of a mountain and have great sex that night? You both need MUSCLES among other things.

  • It allows you to eat more satisfying nutrient and calorie rich foods

  • It gives your body a place to store the food energy, glycogen, from quickly digested foods

  • It helps your insulin mechanism (See Insulin Protocol)

  • It forces your body to burn fat while resting and sleeping

  • It supports your Skelton in an optimal fashion

  • It stabilizes your joints and protects your organs

  • It reduces your risk of arthritis

  • It imparts a feeling of general overall wellness

  • It fights depression

  • It reduces illness

  • It improves endocrine functions including sexual aspects

  • It may extend your life

   

Leg/Muscle Cramps

    

Good for putting on Muscles

"Treatment of cultured muscle cells with alpha-tocopherol results in increased membrane repair to injured cells. Further experimentation confirmed the involvement of vitamin E's antioxidant function in its repair-promoting benefit as well as its ability to insert itself into the cell membrane due to its lipid solubility."   Nature Communication 2011 Dec 20, Note remember when you build muscles you BREAK muscle micro-fibers and they must be REPAIRED, without vitamin E this repair will be sub optimal

"A substantial body of research that found creatine may help with diseases effecting the neuro muscular system, such as muscular dystrophy and may have therapeutic applications in aging populations, wasting syndromes, muscle atrophy, fatigue, myopathies, Parkinson’s disease, Huntington’s disease and other mitochondrial cytopathies. Several studies have shown it may reduce cholesterol by up to 15% and has been used to correct certain inborn errors of metabolism, such as people born without the enzyme(s) responsible for making creatine."   Life Extension on Creatine

"In literally dozens of studies, creatine has been shown to increase strength and muscle mass in young adults and to aid in rehabilitative strength training.3-13 Until recently, data concerning creatine’s effects on older adults was very limited. One of the greatest threats faced by aging adults is the steady loss of lean body mass (muscle) needed to maintain a healthy, functional lifestyle. The medical term for this loss of muscle tissue is sarcopenia, a condition that is only now getting the recognition it deserves by the medical and scientific community."    Anti-Aging Benefits of Creatine

"There is now a considerable body of literature indicating that certain amino acids, when taken in high enough doses, can stimulate a significant increase in HGH levels. An early study done in 1981 showed that 1200 mg of l-arginine and 1200 mg of l-lysine, when taken together, produced a measurable increase in HGH secretion. Interestingly, neither of these amino acids showed an effect on HGH levels when taken separately, even at the same doses."    Protecting Muscle Mass As You Age

"Recent reports have shown that zinc depletion reduces muscle strength and endurance and that zinc supplementation in humans can increase these two parameters of muscle function." Steven Davies MA

"Two studies of athletes in training revealed that they had lower levels of serum zinc than controls."   Steven Davies MA  Note sweating et al can drain your zinc be sure to supplement

"A study published in the journal Cell Metabolism found potential benefit for supplementation with the NAD precursor nicotinamide riboside in muscle maintenance. NAD (nicotinamide adenine dinucleotide) is a compound made in the body that supports the mitochondria which serve as cells’ power plants, but it declines with age. The University of Pennsylvania’s Joseph Baur, PhD, and colleagues genetically modified mice so the amount of NAD could be restricted to mimic normal aging. While the mice initially tolerated an 85% decline in intramuscular NAD without loss of spontaneous activity or exercise endurance, they began to experience weakness and muscle-fiber atrophy in early adulthood. But giving the mice nicotinamide riboside resulted in complete reversal of muscle decline."   Nicotinamide Riboside Supplementation Restores Lost Muscles

  

   

Taurine Helps helps muscles work harder, longer, and safer

Harder. Taurine increases muscle contractility (the force with which muscle cells pull together) in both skeletal and cardiac muscle.40,41 That means more powerful workouts as muscle works harder.

Longer. Taurine helps exercising muscle rid itself of lactic acid.42,43 Lactic acid is what causes the feelings of pain and soreness and is what limits how much a muscle can continue to work. By cleaning up lactic acid, Taurine helps muscles work longer.38,43

Safer. Working muscles generate oxidant stress and damage DNA, leading to the potential for muscle damage and poorer performance. Taurine protects muscles from such damage, so muscle works more safely.38,44

    

Do Muscles make you Happy

Try this. Weigh yourself. Eat and exercise (See Exercise Protocol) for a month with the goal of putting on a little muscle weight while holding your fat weight (See Over Weight Protocol) level. See if you don’t feel better.

     

Exercises to Build, Balance Muscles often Relieving Pain

Hamstring Stretches

Top 3 Ways To Strengthen An Arthritic Hip

Great 2 Hour Discussion about Muscles, Training and Related Topics

Resistance training for special populations

Most Important Exercise to Help Pinched Nerve and Neck Pain / Dr. Mandell

    

Also see (Muscle Growth Protocol)    

Also See (Leg/Muscle Cramps)  

 

 

 

 

     

 

This site was last updated on 24 January 2018 07:05 PM

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