How to Build Muscle Without Tearing Down Your Body

//How to Build Muscle Without Tearing Down Your Body

How to Build Muscle Without Tearing Down Your Body

by Alex Hubbard

We all know That Guy. You know who I’m talking about, the one who lifts crazy weights trying to build muscle, but complains about joint pain and pulled ligaments. Any fitness guru can tell you that he is hurting himself by narrowing his focus to a single aspect of fitness rather than caring for the body as a whole. Flashy muscles are great, but they need to be balanced by healthy bones, skin, and connective tissue.  Trying to build muscle needs to be incorporated into a whole body approach.

The problem with a “muscle only” approach

Whatever our workout routine may be, it places a lot of stress on our bodies. This stress can be a good thing; it is what causes our muscles to grow, but it also depletes our bodies of protein. The harder we work the more protein is broken down for immediate use and the less we have for recovery. Additionally, if the muscles are gaining mass too quickly, this puts additional stress on bones and connective tissues. Without a little bit of extra care, regular, intense workouts are going to slowly damage the support structures in our bodies and potentially cause some serious issues. Thankfully our body gives us warning signs when our muscles start growing too fast for the supportive bones and tendons underneath to keep up. These typically include prolonged pain and muscle soreness, achy joints, and inflammation.

 

How do I care for my bones and connective tissue?

Collagen is the protein that keeps tendons and ligaments springy, and it keeps your bones strong by making them softer and more flexible. Studies have shown that it also reduces the inflammation in our joints.[1] Our bodies naturally produce collagen, but age and a consistently intense workout routine reduce the amount of collagen that we are producing. Our bodies need a steady intake of collagen peptides to make up the difference. If we are thinking in terms of food, collagen is an animal-based protein found in fatty meats, organs, skin, and bone.  Unfortunately, contemporary methods for processing food focus on keeping our meat lean, skinless, and boneless. This means that it can be very difficult to obtain enough collagen through our diet alone. The good news is that collagen peptides are easy to add to a smoothie or even coffee!

 

Collagen helps our muscles recover

One of the great benefits of collagen is that it not only helps your supportive tissues carry your growing muscles, but it also helps your muscles repair and rejuvenate. When we work out, particularly in weight training that builds muscle, we tear down muscle tissue. Our bodies try to repair these tears while we sleep, but it needs protein to do so[2]. The combination of 18 amino acids that are found in collagen help to repair and build muscles. This means that collagen is not only essential to the support structure of bones and tissue but also helps you achieve muscle growth!

 

Enough collagen leads to more energy

Some studies have shown that the amino acids in collagen are also able to help you achieve a deeper, more restful sleep. Collagen supplements are a great way to make sure your body is taking full advantage of rest periods to make repairs, giving you more energy during the day. This is especially true of collagen peptides, or hydrolyzed collagen, because of the ease with which your body absorbs it.

What kind of collagen should we use?

Basically, the fully-fledged collagen strands found in bones, muscles, ligaments, tendons, joints, etc., are too large to be absorbed directly through our diet. Instead, we need to consume a broken-down version of collagen molecules so that they can be digested. Gelatin and bone broth contain partially broken-down collagen chains which make them easier to digest. But the collagen peptides found in collagen supplements like Prisma Natural are even smaller and more fully absorbed than those in bone broths.

What about other protein supplements?

Why not use whey or soy protein? While whey and soy proteins produce some of the same results, they are not nearly as effective as collagen protein because they have lower levels of amino acid s.[3] Prisma Natural Collagen Plus SPORT contains a whopping 13x more glycine than whey protein, which stimulates the formation of creatine (needed for healthy muscle growth) and boosts energy for workouts.

 

The Prisma Natural advantage

Prisma Natural Collagen Plus SPORT is the ideal solution for an athlete or weight trainer who is looking to build muscle the healthy way – without neglecting the essential support structures of bone, joints and ligaments. With their ability to strengthen bone, support muscle recovery, prevent injury, increase joint health and boost energy levels, collagen peptides stand head and shoulders above other protein supplements.

In addition, collagen contains high amounts of arginine and glycine, both known to be important substrates for the synthesis of creatine in the human body( 19 ).

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[1] https://www.ncbi.nlm.nih.gov/pubmed/25784649

[2] https://www.exercise.com/supplements/collagen

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/

 

About the Author: Alex Hubbard is an avid CrossFit enthusiast and personal trainer.  He owns CrossFit286 where he serves others as a coach and instructor, helping them to crush their fitness goals.

By |2018-10-19T16:17:22+00:00February 7th, 2018|Health and Wellness|Comments Off on How to Build Muscle Without Tearing Down Your Body

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