Muscle up for fitness

Olympians, executives, businessmen and homemakers, all need their quota of an estimated 656-850 muscles to extend the limits of human physical performance, to stay healthy and remain energetic and fit.

Of course, the quantum of muscle structures required for these different functions varies. For an athlete, a large volume of highly conditioned muscles is a necessity; for the regular person, just staying within the healthy ratios of muscle to fat is enough. Muscles, along with bones and water, are the major components of fat-free tissue in the body. As a result, body-fat percentages are used widely to calculate how healthy a person is. As a thumb rule, men are healthy within a range of 13-17% body fat, and women 20-24%, according to the American Council on Exercise (ACE). The lower end of the body fat percentage range is best suited for sportspersons and the higher ends for the layperson.

Muscle structures are organs that are made up of hundreds of muscle cells, which differ in shape and texture according to location and structure. Skeletal, striated muscles like the biceps, quadriceps or hamstring, that join to bone via connective tissue called tendons, help us to perform movement at will. Skeletal muscles voluntarily contract rapidly when people sit, stand, run, squat or work out. Muscle cells of the heart are striated and have dense tissue at their ends in the form of intercalated discs. This special design helps the fist-sized heart to pump an estimated 5-35 litres of blood every minute, 24x7, involuntarily, and approximately 300 million litres of blood in the average lifetime. The muscles of the digestive tract, on the other hand, are designed for specialized slow peristaltic (wave-like) contractions and are therefore spindle shaped, without any striations or discs—and are appropriately called smooth muscles.

All muscle structures, unlike adipose or fat tissues, are supported by an intricate and lengthy network of nerve fibres and blood vessels. Nerve cells supply necessary stimulation for muscle structures to contract and oxygen from the blood facilitates the generation of energy. This is why muscle tissue is productive and plays a significant role in keeping you energetic and strong. Muscle tissue, more than any other, is the tissue of youth. First it keeps the BMR (basal metabolic rate) high, because muscle tissue needs more energy for maintenance than fat. Second, adequate muscle structures stall ageing because muscles encase and protect joints from wear and tear, and their elasticity helps rigid bone structures to move with the stress required to prevent osteoporosis.

Clearly you need your muscles for every single activity. As you grow older, and your metabolism slows down, bones weaken, and muscle tissues degenerate, it becomes even more important to do strengthening exercises to remain healthy.

How much protein do you need?

Muscle fibres are essentially made from protein, so protein is important for muscle health. Have at least 15-20g of protein five-six times a day. While the lower range is best for sedentary persons and those who prefer light exercises like yoga and walking, the higher range is best for gym regulars and active persons.

 Sportspersons and body builders may require more than the 20g of protein depending on the activity: 100g of skimmed milk or low-fat paneer (cottage cheese) or tofu, 100g chicken breast and 100g fish can each provide 20g of protein.

Ways to enhance muscle power

• Enhance absorption of protein and vitamins C and E with the help of complex and high-fibre carbohydrates. These include one or two servings of wholewheat/multigrain chapatti or bread, 1/2 cup brown rice, broken wheat, oat or quinoa, 5 tbsp of wheat flakes or muesli. Higher servings are for the more active people. Since carbohydrates do the work of providing the body with energy and protein that of building muscles, in the absence of carbohydrates, protein from existing muscle tissue will be broken down for energy.

• While walking and jogging are required for cardiovascular fitness, weight training helps muscles to increase in size and strength and this in turn increases the BMR. Be sure to eat well before and after exercise to replenish energy and build stamina. Eat muesli with skimmed milk and 15g of protein shake before exercise and eggs or paneer with a slice of bread after exercise.

• Drinking one glass of water every hour prevents the dehydration of muscle structures.

Madhuri Ruia is a nutritionist and Pilates expert. She runs InteGym in Mumbai, which advocates workouts with healthy diets.

Write to Madhuri at dietdesk@livemint.com