4 Laws of Muscle


November 10, 2017

Short. Concise. And packed with information.

I learned some stuff from it. You will too.

The 4 Laws of Muscle

  1. You are what you just ate
  2. If you exercise first, you're more of what you just ate
  3. If you're inactive, you're less of what you just ate
  4. Chew your food

See, It's not what you thought.When you think about building muscle, it's exercises, sets and reps, breaking down tissue and then getting rest and stuff like that.

Apparently, some other things really matter too.

Law #1 - You are what you just ate

You break down and replace 1 to 2 % of your muscle every day. That means you completely rebuild yourself every 2 to 3 months!

And the protein you ingest is being incorporated into muscle tissue within two hours of eating it.

Think about that the next time you see that Twinkie heading toward your face.

Law #2 - If you exercise first, you're more of what you just ate

Protein is not just the building block of muscle tissue, it's also a powerful signaling agent that tells your body to build new muscle tissue.

And if you exercise before you eat, your system is more sensitive to the muscle signaling of the protein you eat. There is synergy between your exercise and the consumption of protein.

Law #3 - If you're inactive, you're less of what you just ate

Getting older seems to make your muscles less sensitive to the protein signaling. But it may be just that older adults tend to be less active and this is retarding the protein signaling.

But what is clear is that you lose a massive amount of muscle mass very quickly due to inactivity. Yeah, sarcopenia will occur in just a week of inactivity. Cited in the article, one study revealed 3.1 pounds of muscle lost in 1 week of bed rest! The investigator Luc van loon concluded: “I usually put this in more obscene language,” van Loon says, “but you can mess up a lot more in one week than you can improve in six months of training.”

Yeah, no kidding.

This is why injuries can be so devastating to older adults. You never recover your strength after being bedridden for just a few weeks.

Law #4 - Chew your food

The studies show that ground beef is absorbed by your system faster than beef steak simply due to it being more masticated and more easily digested.

Slow down and chew your food. Help your system absorb the critical protein amino acids by jump starting the digestive process in your mouth.

The Bottom Line

  • Eat protein rich meals
  • Get plenty of exercise
  • Eat your protein after exercise
  • Chew your damn food

About the author 

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

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