How Do Muscles Increase in Size (Research Paper Sample)

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HOW DO MUSCLES INCREASE IN SIZE?
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Table of Contents TOC \o "1-3" \h \z \u INTRODUCTION PAGEREF _Toc394357956 \h 3A. Background PAGEREF _Toc394357957 \h 3B. Purpose PAGEREF _Toc394357958 \h 3HOW DO MUSCLES INCREASE IN SIZE? PAGEREF _Toc394357959 \h 3A. Protein PAGEREF _Toc394357960 \h 4B. Steroid PAGEREF _Toc394357961 \h 5C. Side Effect of Steroids PAGEREF _Toc394357962 \h 7D. Creatine PAGEREF _Toc394357963 \h 7E. Nutrition and Exercise PAGEREF _Toc394357964 \h 8CONCLUSION PAGEREF _Toc394357965 \h 10REFERENCES PAGEREF _Toc394357966 \h 11
INTRODUCTION
A. Background
A steroid is a performance-enhancing drug used by various athletes to improve their performance and increase their muscle bulk. In competitions, athletes use steroid to gain advantage over their opponents (Yesalis and Bahrke, 2002, p. 2). Apparently, some experts claim that using steroid in sport is a form of cheating (Yesalis and Bahrke, 2002, p. 1). While violating rules in Olympics brought about harsh consequences during ancient times, no evidence can prove that the use of steroids and other substances to enhance athletic performance was a form of cheating (Yesalis and Bahrke, 2002, p. 2). There is also no proof that cultures in the past made any attempt to disallow the usage of ergogenic drugs (Yesalis and Bahrke, 2002, p. 2).
B. Purpose
Steroid drugs help increase muscle size; however, there are other means that could aid in building muscles such as good nutrition, proper exercise, protein diet, and creatine. The primary purpose of this paper is to present some factors that could be beneficial in increasing muscle mass.
HOW DO MUSCLES INCREASE IN SIZE?
Weight lifters and athletes are among the many individuals that seek to increase body mass (Schoenfeld, 2010, p. 2857). The primary objective of athletes engaged in power sports including powerlifting, bodybuilding, and football is to increase muscle size (Schoenfeld, 2010, p. 2857). Recreational lifters also aim to enhance their muscle mass in order to achieve the full development of their physiques (Schoenfeld, 2010, p. 2857). The following are just some of the ways to improve muscles mass.
A. Protein
For maximum muscle mass to happen, weightlifter should consume 1.2-2.0 grams (g).protein kilogram (kg)-1 and 44–50 kilocalories (kcal).(kg)-1 body weight daily (Stark et al., 2012, p. 1). This is significantly higher compared to the recommended dietary allowance for protein meets the demands of 97.5% of healthy adult individuals in US that are not involved in weightlifting for the purpose of gaining muscle mass (Stark et al., 2012, p. 2).
May and Triggle (2011, p. 12) claims that proteins are vital for the muscles to aid in increasing its size; however, it needs to be coupled with exercise and diet. When protein intake is low, muscles will not be able to reach its fullest size (May and Triggle, 2011, p. 12). Protein requirements vary depending on age, weight, and gender (May and Triggle, 2011, p. 12). For other people, weightlifting is strength training. However, it is important to note that there are other physical activities that can increase strength such as yoga (May and Triggle, 2011, p. 13). Figure 1 below shows that the impacts of workout on the muscle phenotype highlight the fact that mechanical elements apply a key effect on muscle anabolism (Fluck, 2012, p. 75)
Figure SEQ Figure \* ARABIC 1: Main factors regulating muscle mass
Proteins have various benefits to the body. Milk-based proteins, for instance, promote accretion of muscle protein to a massive extent compared to soy-based proteins when taken following resistance exercises (Wilkinson et al., 2007, p. 1031). When people consume soy protein or milk protein along with resistance training, this can enhance muscle mass (Wilkinson et al., 2007, p. 1031). However, chronic ingestion of milk proteins following resistance exercise has the potential to support a greater lean mass accrual (Wilkinson et al., 2007, p. 1031).
B. Steroid
Testosterone along with its synthetic correspondents possessed several medically designated uses (Geddes, 1991, p. 979). These included the treatment of impotence in men and the treatment of hypogonadism (Geddes, 1991, p. 979). In addition, testosterone treats the reversal of the catabolism brought about by long-term use of corticosteroids and chemotherapy (Geddes, 1991, p. 979). Because of this, steroid molecules become refined to improve the anabolic impacts and diminish the anabolic side-effects (Geddes, 1991, p. 979).
Steroids are drugs that athletes utilize illegally to help them become stronger and gain more muscles. Every individual has over 600 muscles that consist of elastic tissue (May and Triggle, 2011, p. 12). The body has voluntary and involuntary muscles (May and Triggle, 2011, p. 12). Steroids use results to increase in muscle size, and it takes much shorter time to form muscle mass (May and Triggle, 2011, p. 13). For a healthy male to have an additional 4.5kg of muscle mass, it typically takes 8-10 months, whereas those that use steroids only takes two months to add 4.5kg of muscles (May and Triggle, 2011, p. 13).
Steroid promotes protein in bodies. Steroid molecules make this possible by binding with the muscle cell that not all molecules are able to do (May and Triggle, 2011, p. 35).
Figure SEQ Figure \* ARABIC 2: Steroid Mechanism
Figure 2 shows the mechanism of steroids. Initially, a steroid hormone is injected into the body. That hormone binds to the steroid receptor and translocates to the nucleus. This continues to bind to the DNA regulatory site. The process is transcribed and translated into new proteins. It is this new protein that increased the muscle mass. Simply put, when steroid hormone goes into the body, it triggers the production of new proteins.
C. Side Effect of Steroids
In the past years, steroid use was only for people who are suffering from certain muscle disorders because the body is no longer capable of making adequate quantity of hormones (May and Triggle, 2011, p. 17). While steroids have benefits to athletes, weightlifters, and those who wish to increase their muscle mass, steroid use also has its side-effects.
Anabolic steroids fuel cellular protein production by androgen receptors, and stimulate development in all organs that have the capacity to develop (Nieminen et al., 1996, p. 1576). Anabolic steroids improve physical performance (Nieminen et al., 1996, p. 1576). Large doses of steroids can trigger heart failure and heart atrophy (Nieminen et al., 1996, p. 1580). Myocardial hypertrophy brought by anabolic steroids is reversible; however, the reduced passivity of the left ventricle and the reduced inotropic ability of the myocardium is irreversible (Nieminen et al., 1996, p. 1581). Anabolic steroids are potentially atherogenic by way of their movements on lipid metabolism (Nieminen et al., 1996, p. 1581). They tend to decrease blood HDL levels and increase LDL levels significantly (Nieminen et al., 1996, p. 1581). Steroid can also destroy the liver. For instance, the liver smashes down the substance in little compounds to be thrown away of the body. Even if the liver smashes the drug, it can still damage it (May and Triggle, 2011, p. 54).
D. Creatine
Creatine is nitrogenous organic acid formed in the liver that helps in providing energy to the body cells including the muscle cells. Creatine is an amino acid established in the skeletal muscle. The development of muscle stress through training is associated with reduced muscles phosphocreatine (Mottram, 2003, p. 19). Phosphocreatine is a creatine in the muscle that supplies energy. Creatine could not increase the muscle strength, but it aids in maintaining performance (Mottram, 2003, p. 19).
Muscle movements are controlled and coordinated by the nervous system. The voluntary muscles are controlled by the brain including the cerebellum and the cerebral motor cortex. Each time the body is moved, initially, the motor cortex delivers and electrical signal to the spinal column and peripheral nerves and straight to the muscles in order to trigger contraction. Below is an illustration on how creatine provides energy to the muscle cell.
Figure SEQ Figure \* ARABIC 3: The Creatine Phosphate Energy System
When there one performs a short-burst yet all-out exertion of movement such as a 100-meter sprint, the body makes use of the creatine phosphate to offer the needed ATP from ADP. The body has a small quantity of creatine phosphate that allows it to perform the forceful action for 5 to 8 seconds. When creatine di-phosphate combines with adenosine phosphate, the two forms the adenosine triphosphate to produce energy.
E. Nutrition and Exercise
Nutrition is crucial to the body. A good diet from food enhances training; increases muscle mass; and promote faster recovery (Bahrke, 2002, p. 157). Athletes are encouraged to obtain a high carbohydrate-diet in order to meet the energy demands of the body (Bahrke, 2002, p. 157). For instance, getting carbohydrate prior training reduces early exhaustion while exercising (Bahrke, 2002, p. 157). Foods that can increase muscle size include eggs, almonds, fish, yogurt, beef, olive oil, and water.
Figure SEQ Figure \* ARABIC 4: Effects of Exercise
In increasing muscle size and strength, it is also essential to perform strength training exercises. Among the documented benefits of performing consistent aerobic exercise are: stronger heart; increased red blood cells; improved breathing; enhanced muscle health; weight loss; disease reduction; improved immune system; increased stamina; and enhanced mental health (Moore and Herz, 2006, p. 3)
There are various forms of exercises – aerobic, anaerobic, and flexi...