Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
For fitness and sports enthusiasts, weekend warriors, and athletes looking to improve physical performance, can incorporating acupuncture for sports performance be effective?
Acupuncture For Sports Performance
Acupuncture for sports performance follows the same needle insertion for specific points to treat pain symptoms, alleviate inflammation and fatigue, and enhance blood circulation to improve physical and athletic performance. Acupuncture is based on traditional Chinese medicine principles that focus on restoring the balance of the nervous system and body to activate natural healing and increase energy circulation. (Johns Hopkins Medicine. 2024).
Acupuncture has become a popular alternative treatment for sports injuries as it has shown positive outcomes and recovery from injuries. (George G. A. Pujalte et al., 2023)
The body’s blood and energy pathways, known as meridians, become blocked by inflammation because of illness, injury, or overuse, resulting in pain, stress, and various symptoms. The acupuncture needles stimulate the pathways to clear the blockages, allowing optimal circulation of energy and blood to reduce inflammation and restore balance. (Jiajie Zhu et al., 2021)
Sports acupuncture works by maintaining optimal circulation of blood and energy through meridians through the arteries, tendons, muscles, and organs for enhanced productivity and ability. (Liang Kang et al., 2021)
Electroacupuncture involves connecting electrical stimulation from a tens machine to specific points over an area to enhance the needle treatment. (Keitaro Kubo et al., 2020)
Acupuncture Can Help
Ways that acupuncture can help include:
Increase Range of Motion
Acupuncture can help loosen tight muscles, tendons, and ligaments overused during training or games.(Chi-Tsai Tang, 2023)
This allows athletes to perform at peak levels without risking worsening or causing further injury.
Increase Flexibility
Acupuncture helps increase elasticity in joints by releasing adhesions within connective tissue for increased mobility.
Improve Reflexes
Targeting key points stimulates nerve activity, which can improve quicker reflexes and improve coordination.(Chi-Tsai Tang, Bo Song. 2022)
Increase Circulation
Acupuncture increases blood circulation to areas lacking oxygen.
Acupuncture releases endorphins, which reduce pain and also provide an overall sense of calmness and relaxation.
This enables athletes to stay focused and motivated throughout training and games. (Chi-Tsai Tang, 2023)
Reduce Fatigue
Regular acupuncture for sports performance can help maintain energy levels to help prevent burnout and maintain optimal performance during practice and games. (George G. A. Pujalte et al., 2023)
Relieve Muscle Tension
Acupuncture treatment can help relax tense muscles caused by repetitive use as well as from stress tension that could be caused by anxiety before a game or tournament.
For individuals who want to improve their physical performance, sports acupuncture can provide a natural, non-invasive alternative that can help improve athletic performance mentally and physically.
Lumbar Spine Injuries in Sports: Chiropractic Healing
Zhu, J., Li, J., Yang, L., & Liu, S. (2021). Acupuncture, from the ancient to the current. Anatomical record (Hoboken, N.J. : 2007), 304(11), 2365–2371. doi.org/10.1002/ar.24625
Kang, L., Liu, P., Peng, A., Sun, B., He, Y., Huang, Z., Wang, M., Hu, Y., & He, B. (2021). Application of traditional Chinese therapy in sports medicine. Sports medicine and health science, 3(1), 11–20. doi.org/10.1016/j.smhs.2021.02.006
Tang, C. T., & Song, B. (2022). Acupuncture and Dry Needling for Sports Performance and Recovery. Current sports medicine reports, 21(6), 213–218. doi.org/10.1249/JSR.0000000000000968
Kubo, K., Iizuka, Y., Yajima, H., Takayama, M., & Takakura, N. (2020). Changes in Blood Circulation of the Tendons and Heart Rate Variability During and After Acupuncture. Medical acupuncture, 32(2), 99–107. doi.org/10.1089/acu.2019.1397
Tang C. T. (2023). Practicing Outside the Lines: Using Acupuncture in the Athletic Training Room and on the Field. Medical acupuncture, 35(5), 266–269. doi.org/10.1089/acu.2023.0043
For individuals who have decided to start exercising for fitness and health, walking is a great place to start. Can planning a walking exercise schedule help individuals maintain a fitness routine and improve endurance and speed quicker?
Walking Exercise Planning Schedule
While any amount of walking benefits health, individuals can increase the benefits by walking more per week or by increasing the pace. Brisk walking for 30 minutes per day, totaling 150 minutes per week, is recommended by health experts to decrease risks for heart disease, stroke, diabetes, and other conditions. (Centers for Disease Control and Prevention. 2022)
Individuals with ongoing health conditions should talk to their doctor before starting any new exercise program.
Beginners are encouraged to focus on using proper walking posture and technique to steadily improve strength and endurance.
The increased duration or intensity can help if weight loss is a goal.
Improving diet is also necessary for the best results.
Individuals can build healthy walking habits by tracking walks.
Schedule
Checklist
Individuals can walk outdoors, indoors, or on a treadmill.
Wear proper athletic shoes and clothing.
Check walking posture.
Walk at an easy pace for a couple of minutes before picking up speed.
First Week
An example of what a walking exercise schedule can look like, but it’s advised to consult a professional trainer to develop a personalized fitness plan.
Start with a 15-minute walk at an easy pace.
Walk five days the first week.
Building a healthy habit is the goal, so consistency is important.
Spread out rest days, like making days 3 and 6 rest days.
Weekly goal – 60 to 75 minutes
Second Week
Add five minutes, so the walk time increases gradually.
Or, individuals can extend more on some days, followed by a rest day.
Weekly goal – 80 to 100 minutes
Third Week
Add five more minutes with each session, so the walk increases to 25 minutes.
Weekly goal – 100 to 125 minutes
Fourth Week
Add another five minutes to increase the walk to 30 minutes.
Weekly goal – 120 to 150 minutes
Individuals who find any week to be difficult are suggested to repeat that week instead of adding time until they are able to progress naturally. Once able to walk for 30 minutes at a time comfortably, individuals are ready for a variety of different walking exercise workouts to add intensity and endurance. A weekly walking plan can include:
Longer walks
Higher-intensity walks
Speed-building walks
Beginner Walking Speed
An individual’s objective should be brisk walking to achieve a moderate-intensity workout. This is the intensity that is associated with the most health benefits.
Mahmod, S. R., Narayanan, L. T., & Supriyanto, E. (2018). Effects of incremental cardiorespiratory exercise on the speech rate and the estimated exercise intensity using the counting talk test. Journal of physical therapy science, 30(7), 933–937. doi.org/10.1589/jpts.30.933
Individuals who participate in physical and sports activities could suffer an Achilles tendon tear. Can understanding the symptoms and risks help in treatment and return the individual back to their sports activity sooner?
Achilles Tendon
This is a common injury that occurs when the tendon attaching the calf muscle to the heel gets torn.
About the Tendon
The Achilles tendon is the largest tendon in the body.
In sports and physical activities, intense explosive movements like running, sprinting, quickly shifting positions, and jumping are exerted on the Achilles.
The injury often occurs without any contact or collision but rather the running, starting, stopping, and pulling actions placed on the feet.
Certain antibiotics and cortisone shots can increase the likelihood of Achilles tear injuries.
A specific antibiotic, fluoroquinolones, has been shown to increase the risk of Achilles tendon problems.
Cortisone shots are also associated with Achilles tears, which is why many healthcare providers don’t recommend cortisone for Achilles tendonitis. (Anne L. Stephenson et al., 2013)
Symptoms
A tendon tear or rupture causes sudden pain behind the ankle.
Individuals may hear a pop or a snap and often report the feeling as being kicked in the calf or heel.
Individuals have difficulty pointing their toes downward.
Individuals may have swelling and bruising around the tendon.
A healthcare provider will examine the ankle for continuity of the tendon.
Squeezing the calf muscle is supposed to cause the foot to point downwards, but in individuals with a tear, the foot will not move, resulting in positive results on the Thompson test.
A defect in the tendon can usually be felt after a tear.
X-rays may be used to rule out other conditions, including ankle fracture or ankle arthritis.
Fluoroquinolone antibiotics are commonly used for the treatment of respiratory infections, urinary tract infections, and bacterial infections. These antibiotics are associated with Achilles tendon rupture, but further research is needed to determine how they affect the Achilles tendon. Individuals taking these medications are advised to consider an alternative medication if Achilles tendon problems begin to develop. (Anne L. Stephenson et al., 2013)
Treatment
Depending on the severity of the injury, treatment can consist of non-surgical techniques or surgery.
The benefit of surgery is there is usually less immobilization.
Individuals can often return to sports activities sooner, and there is less chance of re-rupturing the tendon.
Thevendran, G., Sarraf, K. M., Patel, N. K., Sadri, A., & Rosenfeld, P. (2013). The ruptured Achilles tendon: a current overview from biology of rupture to treatment. Musculoskeletal surgery, 97(1), 9–20. doi.org/10.1007/s12306-013-0251-6
Stephenson, A. L., Wu, W., Cortes, D., & Rochon, P. A. (2013). Tendon Injury and Fluoroquinolone Use: A Systematic Review. Drug safety, 36(9), 709–721. doi.org/10.1007/s40264-013-0089-8
Pedowitz, D., & Kirwan, G. (2013). Achilles tendon ruptures. Current reviews in musculoskeletal medicine, 6(4), 285–293. doi.org/10.1007/s12178-013-9185-8
Yasui, Y., Tonogai, I., Rosenbaum, A. J., Shimozono, Y., Kawano, H., & Kennedy, J. G. (2017). The Risk of Achilles Tendon Rupture in the Patients with Achilles Tendinopathy: Healthcare Database Analysis in the United States. BioMed research international, 2017, 7021862. doi.org/10.1155/2017/7021862
For individuals that are feeling unmotivated to work out and exercise can developing a fitness mindset help improve and maintain motivation?
Fitness Mindset Motivation
Learning to exercise as part of a regular workout routine can have a significant impact on health and well-being. In the beginning, individuals are all in, but as time goes on, mental blocks can interfere with workout motivation. Being flexible with oneself and fitness/health goals is part of the process, and overcoming mental blocks is key to maintaining motivation. It’s all about creating a fitness mindset to maintain confidence and motivation and enjoy the benefits of regular exercise.
Feeling Tired
When feeling tired, individuals should ask themselves if it’s physical or mental fatigue. If the exhaustion is not from lack of sleep, illness, or a physically demanding job, it is more than likely mental tiredness. Mental exhaustion can often feel physical, and a recommended cure is physical activity. Often, once an individual starts working out and gets over the mental fatigue, they feel better. (Juriena D. de Vries et al., 2016) Regular physical activity can increase energy levels and leave the body feeling less fatigued. (Bryan D. Loy et al., 2013) However, individuals need to make sure there is ample recovery time to repair and restore the body after working out.
Self-Talk
Sometimes there is a small voice that says to take a day off or perform an easier workout. It’s okay to be flexible, but most times, individuals need to be ready to stand up to the skip-the-workout voices and stay motivated.
Remove Obstacles
Remove obstacles that can distract from exercising.
Have the workout gear ready and exercise time pre-scheduled so there are no second thoughts.
If limited space is an issue, find compact equipment like a cordless jump rope that doesn’t require a lot of room.
Don’t Allow Relaxation Takeover
Individuals who plan to exercise after school or work shouldn’t go home, sit down, and relax watching TV before working out.
Individuals who may need a transition to work out should try something gentle but active, like stretching or doing a light chore.
Individuals who exercise in the morning should wear their workout clothes immediately, so they can’t second guess and can continue their workout.
Remind yourself of the reasons for committing to exercise.
Research shows that using second-person self-talk can help maintain motivation. Encouraging oneself with phrases like you can do this, you got this, or you are going to achieve your fitness goals improves the chances of obtaining the desired outcome. (Sanda Dolcos, Dolores Albarracin. 2014)
Fight Through The Doubt
Start with small steps. Ask if doubt is stopping you from starting. If doubt begins to arise:
Ask For Help
A colleague, friend, or partner can help reinspire motivation.
Tell them about the challenges of sticking with exercise.
Ask them to work out together.
Do What Is Possible
If working out for 30 minutes is too difficult, don’t worry about it.
Go for as long as possible and try for more the next time.
Working out can feel like a job, but it does not have to.
For example, individuals sitting or standing all day can approach the workout as 30 minutes to get out and move around.
Or, after getting the kids settled in, it is time to do something for yourself and exercise the stress away.
Healthy Reminders
Write inspirational fitness mindset notes and put them where they will be seen regularly.
These can be exercise goals; for example, I will exercise for 30 minutes because I want more energy, better sleep, strength, etc.
Train The Brain For Exercise
When the issue is motivation, the mind needs to be convinced to exercise. How to use mind-over-matter skills:
Rewards
When finishing a workout, rewards can help.
Exercise has its own rewards – more energy, improved mood, stress relief, and reduced disease risk.
Maybe a new pair of shoes, earbuds or headphones, workout equipment, or a massage will increase motivation.
Make A Deal
Continue to exercise for whatever amount of time, and if the desire to stop is still present, then stop.
Nine times out of 10, individuals will keep going.
Pretend
Make-believe can encourage the fitness mindset.
Pretending to be in a race, or in a movie, anything that makes the body want to move.
Set Achievable Goals
Making difficult goals can generate the fear of being unable to achieve them.
Aim for small achievable goals that go along with a bigger overall goal.
That way, there are more victories, and the motivation to keep moving is maintained.
Competition
Healthy competition can be a great motivator.
Competing with oneself for faster times, heavier weights, or more frequency can keep the inspiration going.
Social media and apps to compete with family and friends can also help.
Visualization
Athletes use visualization techniques of going through the game, match, and tournament to get themselves prepared and ready to execute what they’ve been practicing.
Individuals can do the same thing by picturing themselves going through their workout from beginning to end.
Exercise provides meditation time to think about problems and challenges.
Use the workout time to work through the problems and refocus strategies to solve them.
Process Goals
Choosing specific goals that are part of the workout process, like working out 3-4 times per week, is recommended compared to using outcome goals, like losing ten pounds.
Outcome goals can be out of the individual’s control; instead, focus on the steps to achieve the goals, which lessens stress and is a more controllable method of working out. (Kylie Wilson Darren Brookfield. 2011)
Changing lifestyle to include exercise is not easy. The most important step is having the right attitude. (Margie E. Lachman et al., 2018) Thinking about exercise as an obligation will discourage motivation. Instead, create a fitness mindset to treat exercise like a break from all the stress and a reward for the mind and body to a healthier life.
Home Exercises for Pain Relief
References
de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Exercise as an Intervention to Reduce Study-Related Fatigue among University Students: A Two-Arm Parallel Randomized Controlled Trial. PloS one, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137
Bryan D. Loy, Patrick J. O’Connor & Rodney K. Dishman (2013) The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis, Fatigue: Biomedicine, Health & Behavior, 1:4, 223-242, DOI: 10.1080/21641846.2013.843266
Dolcos S, Albarracin D. (2014). The inner speech of behavioral regulation: Intentions and task performance strengthen when you talk to yourself as a You. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.
Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). When Adults Don’t Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults. Innovation in aging, 2(1), igy007. doi.org/10.1093/geroni/igy007
Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Mental imagery as a “motivational amplifier” to promote activities. Behaviour research and therapy, 114, 51–59. doi.org/10.1016/j.brat.2019.02.002
Kylie Wilson & Darren Brookfield (2009). Effect of Goal Setting on Motivation and Adherence in a Six‐Week Exercise Program, International Journal of Sport and Exercise Psychology, 7:1, 89-100, DOI: 10.1080/1612197X.2009.9671894
Chiropractic is more than just spinal adjustments. It is a whole-body therapy that may include health supplements, dietary modifications, and lifestyle changes that include exercise. By getting the patient to take specific steps, chiropractors make them a vital participant in their healing.
Exercise is outstanding for not only healing but also for the prevention of injury and certain health conditions. Regular exercise helps to reduce weight, improve flexibility, mobility, and balance, build muscle, and increase stamina. However, most people do not get enough exercise. The main reason they give is that they do not have the time. There is an exercise method, though, that can get incredible results in just 12 minutes a day or less: High-Intensity Interval Training, or HIIT.
What is HIIT?
High-intensity interval training is an exercise method that involves alternating segments of high-intensity activity and low-intensity activity.
After a 2-minute warm-up, you may try any of these HIIT exercises:
Sprint for 1 minute, walk for 2 minutes, repeat several times
On a stationary bike, pedal as fast as you can for 30 seconds, then slow it down for about 1 minute and repeat several times.
Jump rope, double time for 30 seconds, then jump-walk for 1 minute.
The thing that makes HIIT so appealing to so many patients is its adaptability. Patients can adapt it to any fitness activity that they enjoy doing. It also works much faster than most traditional exercise methods. Where most exercises must be done for an hour or more, HIIT only requires about 15 – 12 minutes, and it provides an excellent cardio workout, so it helps to increase metabolism.
In a few weeks, patients will see noticeable improvements, including weight loss, increased endurance, and more strength. It doesn’t require equipment unless the patient wants to use a bike, kettlebell, jump rope, or other devices to enhance their workout. The patient is also always in complete control. They can decide the workout level and intensity that is right for them.
Benefits of HIIT
HIIT has several tremendous benefits, including apparent weight loss and fitness-related perks. A 2012 presentation at the European Society of Cardiology revealed another advantage. Exercise activates an enzyme, telomerase, which slows the again process. HIIT stimulates the release of telomerase while reducing p53 expression, a protein that promotes premature aging, at the same time.
In other words, HIIT can help to slow or arrest the aging process. Other youth-oriented benefits of HIIT include:
Improved muscle tone
More energy
Firmer skin
Lower body fat
Increased libido
Fewer wrinkles
HIIT can also help to balance certain hormones in the body that contribute to unhealthy eating habits (such as stress eating) and weight gain. The hormones leptin and ghrelin are responsible for weight. Ghrelin, the hunger hormone, is often responsible for giving you munchies and causing cravings for salty, sweet, and fried foods. Leptin is the hormone that alerts your body when you’ve had enough to eat. It gives that full signal. When these two hormones are not acting as they should, it can result in obesity and other problems.
Staying fit and healthy is integral to maintaining a healthy body and spine. This is why chiropractors so often recommend HIIT. It helps to get the body healthy and fit so that when problems arise, it can significantly contribute to healing itself. If you need to drop a few pounds or want to be more appropriate, talk to your chiropractor about HIIT and get results fast.
For athletes, fitness enthusiasts, and individuals getting into regular exercise, can taking a workout break be beneficial if structured properly?
Workout Break
Giving oneself permission to take a break from exercising is necessary, especially to maintain a current fitness level. To stay fit at every level and injury-free, the body needs rest and recovery, especially to progress in performance levels. Regular exercise is important for:
Building endurance
Improving strength
Losing and maintaining weight
Relieving stress
What Is It?
A voluntary pause/workout break is a dedicated amount of time when the individual chooses not to work out. It is typically a response to individual body cues when the person knows their mind and body need to take a break from exercising. A workout break is different than a rest day as it may last one or two weeks from the regular training routine. Individuals may need to take a break because the workouts are becoming boring and/or the possibility of burning out or overtraining.
Fitness Impact
Studies on recreational soccer players showed that three to six weeks of inactivity did not change aerobic capacity and muscle strength. (Chang Hwa Joo. 2018)
Extremely fit individuals will experience a rapid drop in fitness during the first three weeks of inactivity before leveling off. (Chang Hwa Joo. 2018)
Medical experts provide terms for individuals who may be doing too much:
Overreaching is when the training becomes excessive, and performance begins to fall. It can be short- or long-term.
Overtraining occurs when overreaching is not addressed.
Overtraining syndrome/OTS lasts longer and results in more serious performance setbacks along with symptoms like hormone changes, depression, fatigue, and systemic inflammation. (Jeffrey B. Kreher. 2016)
Overreaching or overtraining feels like fitness progress is moving backward instead of forward. The more training, the slower and more fatigued the body becomes.
Endurance athletes have an increased risk of overreaching and overtraining. (Jeffrey B. Kreher. 2016)
The endurance mindset encourages pushing more hours of training to get stronger and faster. However, at a certain point, performance suffers.
Taking a break allows the restoration of balance to focus on work or school, manage various life events, and enjoy friends and family time. Studies have suggested that achieving a better work/life balance can improve:
Overtraining usually results from training too much and insufficient recovery.
Fitness and training experts recommend rest and light training as therapy for overtraining. (Jeffrey B. Kreher. 2016)
Signs The Body Needs A Break
A few signs and common symptoms may indicate a workout break may be needed.
Constantly unmotivated or bored
Not looking forward to working out
Poor performance
Physical exhaustion
Fatigue
Soreness that does not resolve
Lack of progress in workouts
Alternate Activities
During the workout break, engage in other active things that work the body differently, like playing table tennis, for example, or activities that are fun but keep the body moving without doing hard workouts. Remember, the body doesn’t have to be completely inactive. Individuals can try out:
Leisurely bike riding
Dancing
Climbing
Easy yardwork
Yoga or Pilates
Stretching
Returning To Working Out
It could feel like starting over, but it won’t take long for the body to remember how to exercise. It just needs to get used to working out again. It can be tempting to jump into an all-out workout routine, but that is not recommended because of the risk of injury. Here are a few basic principles to keep the body strong and healthy while easing back into a regular workout routine.
Start Simple
Start with a lighter version of the regular routine using lighter weights and less intensity.
Give The Body Time
Use the first two weeks for the body to get used to the workouts.
It can take up to three weeks to get back, depending on workouts before and how much relaxation time has passed.
Take Extra Rest Days
Returning to exercise means the body is going to be extra sore.
Plan extra recovery days so the body can heal and gain strength.
Each week, gradually increase the intensity until it is back to regular performance.
Revolutionizing Healthcare
References
Joo C. H. (2018). The effects of short term detraining and retraining on physical fitness in elite soccer players. PloS one, 13(5), e0196212. doi.org/10.1371/journal.pone.0196212
St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Effects of mild-exercise training cessation in human skeletal muscle. European journal of applied physiology, 112(3), 853–869. doi.org/10.1007/s00421-011-2036-7
Kreher J. B. (2016). Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open access journal of sports medicine, 7, 115–122. doi.org/10.2147/OAJSM.S91657
Cadegiani, F. A., & Kater, C. E. (2019). Novel insights of overtraining syndrome discovered from the EROS study. BMJ open sport & exercise medicine, 5(1), e000542. doi.org/10.1136/bmjsem-2019-000542
Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Work-Life Balance: Weighing the Importance of Work-Family and Work-Health Balance. International journal of environmental research and public health, 17(3), 907. doi.org/10.3390/ijerph17030907
For individuals trying to optimize muscle growth, protein intake is essential. However, the body is limited by how much protein can synthesize to repair and grow muscles. Can knowing protein intake timing, amount, and how to best stimulate muscle growth help achieve better results?
Muscle Protein Synthesis
Muscle protein synthesis is a physiological process of producing new muscle protein and is an important component of how the body maintains and builds muscle. Muscle growth is achieved with resistance training and protein intake. (Tanner Stokes, et al., 2018)
How Protein Synthesis Works
Protein is the building block of muscles, while protein synthesis is a natural metabolic process in which protein is produced to repair muscle damage caused by exercise. This happens from amino acids binding to skeletal muscle proteins, increasing muscle size. It counteracts muscle protein breakdown (MPB) due to protein loss during exercise. The breakdown of muscles is a necessary part of building muscle. When damaged, muscles will build back larger, so long as enough calories and protein are consumed to repair and grow the muscles. Muscle protein synthesis can be enhanced by increasing protein intake immediately following exercise. Learning to stimulate muscle protein synthesis through exercise and diet can help accelerate muscle growth, expedite recovery, improve physical performance, and increase overall endurance. (Cameron J. Mitchell et al., 2014)
Effects of Exercise
Protein balance describes the relationship between muscle protein breakdown and muscle protein synthesis. When the body is in protein balance, no muscle growth or wasting occurs, and the individual is considered in a healthy state of biological equilibrium/homeostasis, also known as maintenance. To stimulate muscle growth, individuals need to shake up the protein balance. Although it may seem counter-intuitive, exercise can break down muscle protein, but not more than the amount of protein the body can synthesize. (Felipe Damas, et al., 2015) The more intense the workout, the greater the muscle protein synthesis, as the muscle breakdown stimulates the repair and growth of tissues. Scientists measure intensity by the one-repetition maximum – 1-RM – meaning the maximum weight an individual can lift for one repetition. According to a research study, workout intensities of under 40% of the 1-RM will not affect muscle protein synthesis. And intensities greater than 60% will double or triple muscle protein synthesis. (P. J. Atherton, K Smith. 2012)
Food Impact
The relationship between diet and protein balance is not so straightforward. Even with increased protein intake, muscle protein synthesis occurs for a specific period. This is because the body can only utilize a certain amount of the essential amino acids it receives, with anything more being broken down and excreted by the liver. Nutritionists recommend about 1.4 to 2.0 grams of protein per kilogram of body weight per day for building muscle and strength. (Ralf Jäger, et al., 2017) Enough protein can be obtained by focusing on dairy, eggs, lean meats, nuts, and legumes. It is also recommended to consume enough whole grains, healthy fats, fruits, and vegetables to help the body perform and repair properly. For example, carbohydrates are necessary for muscle building as they stimulate insulin release that supports muscle cell protein absorption. (Vandré Casagrande Figueiredo, David Cameron-Smith. 2013) A study looked into response rates in men prescribed 10, 20, or 40 grams of whey protein immediately following resistance training. Researchers noted the following results: (Oliver C. Witard et al., 2014)
10 grams of whey protein – No effect on muscle protein synthesis.
20 grams – Increased muscle protein synthesis by 49%.
40 grams – Increased the muscle protein synthesis by 56% but also caused the excessive accumulation of urea.
Consuming 20 grams to 40 grams of whey protein after resistance training also increased other essential amino acids associated with lean muscle growth. (Lindsay S. Macnaughton et al., 2016)
Whey protein is a fast-digesting protein.
Increased results can be obtained by consuming slower-digesting protein throughout the day.
Muscle gains vary from person to person as everyone’s body is different. Individuals considering consuming protein beyond the recommended dietary intake should consult their doctor or a registered nutritionist to understand the potential benefits and risks.
Building A Stronger Body
References
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. doi.org/10.3390/nu10020180
Mitchell, C. J., Churchward-Venne, T. A., Parise, G., Bellamy, L., Baker, S. K., Smith, K., Atherton, P. J., & Phillips, S. M. (2014). Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PloS one, 9(2), e89431. doi.org/10.1371/journal.pone.0089431
Damas, F., Phillips, S., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports medicine (Auckland, N.Z.), 45(6), 801–807. doi.org/10.1007/s40279-015-0320-0
Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology, 590(5), 1049–1057. doi.org/10.1113/jphysiol.2011.225003
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8
Figueiredo, V. C., & Cameron-Smith, D. (2013). Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise?. Journal of the International Society of Sports Nutrition, 10(1), 42. doi.org/10.1186/1550-2783-10-42
Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86–95. doi.org/10.3945/ajcn.112.055517
Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory, C., Hamilton, D. L., Jeromson, S., Lawrence, C. E., Wallis, G. A., & Tipton, K. D. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological reports, 4(15), e12893. doi.org/10.14814/phy2.12893
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
