Building muscle is not only important for bodybuilders and top athletes, but for anyone who wants to improve their health and fitness. Contrary to a common misconception, muscle building is more than just weightlifting and has many benefits, such as stronger grip in old age, reduced risk of injury, and better performance in everyday activities.

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The natural aging process leads to a gradual decrease in muscle mass, which averages 3-8% per decade from the age of 30. From the age of 60, this decline is even more pronounced. However, this phenomenon can be counteracted by using muscle-building strategies that include an appropriate diet, an individual training program and supplements include that promote muscle health at the cellular level.

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In this article, we will address, on the one hand, the symbiotic relationship between muscle mass and general well-being, and on the other hand, the crucial role of mitochondria - illuminate the cells' power plants - while maintaining optimal muscle health. In addition, we will provide basic nutrition and training recommendations for effective muscle development in the 30s and 40s and beyond as part of a holistic approach.

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What is a muscle?

In contrast to harder substances such as bones and the connective tissue of tendons and ligaments, muscles are soft tissues. Muscle structures form the basis of our body and enable a variety of movements and important bodily functions that are essential for our daily lives.

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Muscles perform a variety of important functions in the human body. They enable mobility and balance, coordinate movement patterns, promote posture integrity and play a role in regulating vital processes such as heart rate and respiration. In addition, they aid digestion, serve as a store of nutrients, regulate body temperature and even contribute to vision. Muscles are therefore a crucial link between various bodily functions and movements, which allows their significance far beyond pure muscle strength.

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There are over 600 muscle types in the human body, which are divided into 3 categories:

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1. Heart muscle

The job of this muscle is to contract to pump blood throughout the body, thus maintaining health, blood flow, and blood pressure. In contrast to skeletal muscle, the contraction of the heart muscle is considered involuntary, i.e. it takes place without conscious control.

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2. Smooth muscles

These muscles are found in the walls of various organs and structures, such as the esophagus, stomach, intestines, lungs, uterus, and blood vessels. These muscles are also involuntary and contract automatically without us consciously controlling them.

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3. Skeletal muscles

We're probably most familiar with these muscles, as they make up the majority of the body's muscle mass. They work together with bones, tendons, and ligaments and enable us to make voluntary, active movements such as walking, running, lifting, and other physical activities.

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More and more studies are underlining the importance of optimal skeletal muscle health, particularly with regard to aging in health and dignity. The state of mitochondria, which play a central role in the production of energy by cells, is decisive for muscle well-being. New research suggests that increasing the number of robust mitochondria could improve both muscle endurance and strength.

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Understanding muscle growth

Building muscle, scientifically known as hypertrophy, is more than lifting weights in the gym. It is a complex process that develops step by step through proper nutrition, the implementation of specific exercises and the strategic inclusion of recovery phases to optimize the result.

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In order to gain insight into the mechanisms, it is important to understand some basic terms.

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Hypertrophy

Hypertrophy is the technical term for muscle growth. More specifically, muscle cells enlarge when the rate of protein synthesis (protein production) exceeds the rate of protein breakdown. This phenomenon occurs when the repetitions and sets are gradually increased during training. This type of training involves lifting lighter weights but doing a larger number of repetitions. An example of this is using a weight equal to 50% of maximum strength for sets of 15 or more repetitions.

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Weight training

At weight training It is about improving the ability to move heavier weights over a certain distance. This training program requires lifting heavier weights with fewer repetitions. For example, weights that correspond to 80% of the maximum lifting force can be lifted with 3 to 5 repetitions.

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Hypertrophy vs. weight training

Although these terms are often confused, they are not entirely synonymous. Hypertrophy training usually involves doing many repetitions with a relatively low weight, while with weight training large weights can be used for a limited number of repetitions. Both hypertrophy and strength training are valuable and contribute to muscle growth and overall wellbeing in their own way.

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Progressive overload

Progressive overload means that the weight, frequency, or intensity (e.g. number of repetitions) in a weight-training program are gradually increased over a longer period of time. In this way, we push the limits of our body and promote the development of muscle strength. Progressive overload is crucial for building muscle because it forces the body to adapt continuously by increasing the stimuli it receives.

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Muscle turnover

Muscle turnover comprises the continuous cycle of muscle loss and synthesis (constructive rebuilding) in the body. This natural process is essential for maintaining optimal muscle mass and takes place independently of weight training, although resistance training can increase this cycle. This complex process can be divided into two basic phases:

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1. Muscle protein synthesis: In this phase, the body builds new muscle tissue from amino acids, the building blocks of proteins. These amino acids come either from the recycling of existing muscle components or from food.

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2. Breakdown of muscle protein: In this phase, the body breaks down the body's own muscle protein into individual amino acids, which are then used to build new muscle proteins, as an energy reserve or for other bodily functions.

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Regular strength training and adequate protein intake stimulate the muscle remodeling process and thus promote muscle growth. While these practices are essential for muscle development, cellular interventions play a critical role in activating and promoting this process.

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The optimal movement for building muscle

Although various forms of physical activity contribute to overall wellbeing, weight training is the most effective way to build muscle mass, promote muscle hypertrophy, and increase strength. Adequate breaks and muscle recovery are also important to achieve optimal results and give the body the time it needs to regenerate and strengthen muscles.

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The quest for muscle growth requires a holistic approach that focuses on improving the entire body by training various muscle groups. In general, it is recommended to incorporate 8 to 10 strength training exercises for the major muscle groups and perform them at least 2 to 3 times a week.

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The optimal diet for building muscle

For effective muscle growth, the body needs the necessary building blocks. An adequate intake of protein, in particular essential amino acids from food and dietary supplements, can make an important contribution to this.

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When protein is absorbed, it is broken down into amino acids, which play an important role in repairing and rebuilding muscle tissue. Although protein is the most important macronutrient for muscle growth, carbohydrates and fats are just as important as they provide the energy needed for training.

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As a general guideline for building muscle, a daily protein intake of 1.2 to 1.7 grams per kilogram of body weight is recommended. This means that a person with a weight of 80 kilos should eat 96-136 grams per day, for example. However, as it depends on the individual's condition, training intensity and duration, it is advisable to consult a doctor or nutritionist for individual recommendations.

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The role of mitochondria in muscle wellbeing and development

As a reminder, mitochondria are the cell's power plants and are responsible for the production of adenosine triphosphate (ATP). They play a central role in the production of ATP (adenosine triphosphate), a molecule that generates energy from absorbed nutrients. Mitochondria therefore help our muscles absorb the nutrients necessary for their growth and provide the energy required to build them.

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Although the quantity and quality of mitochondria decrease with age, there is finally encouraging news: Both muscles and mitochondrial health can be improved through a healthy, balanced diet, regular physical activity, and taking appropriate supplements.