Muscle growth and repair
Making your muscles grow and build takes quite a lot of time, hard work and physical pain as the work you need to put in for this to happen can be strenuous.
For the muscle to build and grow bigger working the muscle to breaking point is the key.
When working out you need to get to and past the point you feel like you cant do any more.
Doing this damages the muscle cell fibres causing tears in the fibres themselves, this starts the stage of the muscle to begin being repaired by the body with the protein it has.
When the body repairs these muscle fibres when it creates and extra layer of muscle fibre cells to effectively make it stronger.
This happens with not just muscle, this happens with all cells in the body. This can be seen for example with the cells of the skin which you can see clearly from lacerations or tears in the skin known as scars.
Scared skin is tougher and harder to break and if the scar is caused by a bad cut or tear then you will noticed the scar is raised or grown outwards.
This is similar to what happens to the muscle fibres.
Over time with this happening again and again, layer after layer of extra muscle is formed which slowly increase the size of the muscle itself.
Vitamin D helps the body absorb the calcium it gets as calcium is one of the main building blocks of your bones.
A lack of vitamin D deficiency can lead to bone diseases such as osteoporosis or rickets.
This vitamin also has a role within your nerve, muscle and immune system which is a good job we can get it very easily.
Vitamin D can form through exposure to the sun on the skin, but be careful as too much sun exposure can cause issues such as melanoma so be sure to use skin protection creams.
You can get this vitamin by eating foods high in Vitamin D such as eggs (yolks specifically), saltwater fish and liver.
Other foods sources are milk and cereal which often have vitamin D added.
Supplements for vitamin D are also available widely and are in most multivitamin supplements, but be sure to check with your healthcare provider to check how much you should take.
Along with chloride sodium helps to maintain the balance of fluids in your body.
Sodium also helps to transmit nerve impulses and influences muscle contractions and relaxation.
Your kidneys naturally balance the amount of sodium which is stored within your body to optimise your health.
If you have too much sodium in your body your kidneys will excrete the excess in your urine and if you have too little or are low your kidneys will hold onto the sodium.
Most people consume well enough sodium in their diet so no worry about sodium deficiency.
Sodium is in many foods that have salt content including prepared foods, cold cuts of bacon, soups, condiments and fast food and most people tend to salt their food at the table also.
Potassium is a type of electrolyte which helps to build proteins, break down carbohydrates, build muscle, promote growth, regulate the hearts electrical activity and control acidity.
Too much or too little known as hyper or hypokalaemia of this can cause heart rhythm anomalies.
There are many foods which are a really good source of potassium which include red meats, soy products, milk, yoghurt, nuts, fruit and vegetables and potatoes including the skins of them so try not to be to quick to disband the skin of the fruit and potatoes.