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Muscle Protocol

    

“Building muscle keeps you young.” Doctor Al Sears MD   Note Want to stay young?

   

“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   Note also too low in water

"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. You do NOT lose muscle mass because you are "growing older". You lose muscle mass because you are a lazy ass. LOL

"One of the most stubborn aspects of normal aging is accumulation of deep visceral (abdominal) fat. Not only can this be unsightly, but it generates systemic inflammation and glucose/lipid imbalances that are root causes of metabolic syndrome and type II diabetes. Seeking a natural approach to boosting AMPK, researchers studied a citrus flavonoid called hesperidin. Laboratory results show that hesperidin markedly activates AMPK."  Reverse Underlying Cause of Degenerative Aging

“As mentioned, glycogen is a preferred fuel source during high-intensity exercise. Once you reach an exercise intensity above 70% of V02 max, your body preferentially burns carbs in the form of glycogen over fat, although it continues to burn fat as well. At most times, you’re using a mixture of carbs and fat as a fuel source and, to a much lesser degree, protein. But, without adequate muscle glycogen, performance during high-intensity exercise, especially explosive, power moves, may be compromised. So, if you have a high-intensity workout planned, you want enough glycogen stored in your muscles to maximize your performance. How much glycogen can your body save up and store to use during exercise and how much can you boost your glycogen stores in preparation for exercise?”   How much glycogen can your body store

“Unless you’re fasting or unless you’ve just completed a long and exhausting exercise session, your muscles already contain varying amounts of glycogen. How much?  A well-nourished person that weighs 80 kilograms stores, on average, about 500 grams of glycogen, although you can boost this even more by eating a carbohydrate-rich diet. Since each gram of glucose can be converted to 4 kilocalories of usable energy, this equates to 2,000 calories of stored energy. Of this, around 400 grams, or 1,600 calories, are in your muscles and about 100 grams, or 400 calories of glycogen, are stored in your liver. … So, an 80-kilogram person can hoard a maximum of around 1,200 kilograms of glycogen under optimal conditions. That’s not insignificant since 1,200 grams of glycogen is equivalent to 4,800 calories of energy.”   How much glycogen can your body store

 

  • 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. This keeps you from running out of energy too quickly.

  • 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; it almost always will extend your healthspan.

   

Leg/Muscle Cramps

   

Protect Against Sarcopenia

"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.

"Two supplements have been shown to combat sarcopenia by maintaining or boosting muscle mass and performance. HMB, a derivative of the common amino acid leucine, has been found to enhance lean muscle mass, prevent its loss, and promote improved muscle function. Vitamin D3 has important effects on aging muscles, including producing significantly greater muscle strength and exercise performance. Anyone concerned about maintaining optimal muscle mass, strength, and function into their golden years should consider supplementing with a combination of HMB and vitamin D3."   Protect Against Age-Related Sarcopenia

"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

Almost all of us suffer from sarcopenia (loss of muscle mass) as we age past the time when we STOP EXERCISING. It is so simple to avoid this. DON'T STOP EXERCISING! If you USE those muscles they will go NOWHERE,

    

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

"Encouraging new findings about NAD+, however, offer new hope for prevention of Alzheimer’s, highlighting the NAD+ precursor’s multitargeted actions. This latest study shows that NAD+ restoration improves cognitive function of mice with early Alzheimer’s. Boosting NAD+ enables a wide range of cellular events, including improved DNA repair and a reduction in toxic pTau proteins. A number of previous studies document the effectiveness of boosting NAD+ in protecting brain functions and improving cognition."   Nicotinamide Riboside

"A form of vitamin B3, nicotinamide riboside helps reverse the decline of NAD+ due to aging.7, 8 NAD+ is a coenzyme that plays an essential role in maintaining cellular metabolism: Higher cellular levels of NAD+ can enhance mitochondrial efficiency, which may improve your energy levels and overall physical performance. NAD+ also plays a role in healthy brain function."   Uncovering the Not-So-Secret Secrets of Longevity and Overall Wellness

   

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

    

NAD+ and Muscles

IMAGE DESCRIPTION HERE

Impact of Severe NAD+ Deficit
Shaded DNA strand becoming a human
  • Tremors
  • Depression
  • Arterial Stiffness
  • Circadian Rhythm Imbalance
  • Pro-youth Genes Turned Off
  • Restless Leg Syndrome
  • Cellular Senescence
  • Sarcopenia
  • Death

"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

"Encouraging new findings about NAD+, however, offer new hope for prevention of Alzheimer’s, highlighting the NAD+ precursor’s multitargeted actions. This latest study shows that NAD+ restoration improves cognitive function of mice with early Alzheimer’s. Boosting NAD+ enables a wide range of cellular events, including improved DNA repair and a reduction in toxic pTau proteins. A number of previous studies document the effectiveness of boosting NAD+ in protecting brain functions and improving cognition."   Nicotinamide Riboside

"For resveratrol users, NAD+ is especially important. That’s because resveratrol promotes expression of cell proteins called sirtuins that protect against age-related decline.3-7 But sirtuins need NAD+ to function. And as we age, NAD+ levels drastically plummet. 6-8 The result is loss of cellular functions and potential accelerated aging. A patented supplement called nicotinamide riboside replenishes cellular NAD+. Studies reveal how restoring NAD+ may slow or halt certain aging processes, boost brain function, and reduce risk for age-related disorders.3,7,9 "   Power a Longer Life via NAD+ Restoration

If you want a strong functional body into your elderhood please look into Nicotinamide Riboside and its NAD+. By age 80 your NAD+ levels normally drop about 98% from your levels at 20. So guess what?

     

Do Muscles make you Happy

Try this. Weigh yourself. Eat and exercise (See Exercise Protocol) for a month  or so 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

Neck Pain Exercise

How to fix hunchback posture in 3 minutes

How to Do 100 Pushups

    

Also see (Muscle Growth Protocol)    

Also See (Leg/Muscle Cramps)  

 

 

 

 

     

 

This File was last updated on 05 February 2020 01:48 PM

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