When you think of eating for muscle growth you probably think the more protein the better. When you finish a workout your shaker bottle is likely the first thing you reach for.
Protein is in fact the building block of muscles but it turns out you’re leaving a lot of growth on the table if you skip trips to the water fountain.
WATER – THE TRUE KING OF MUSCLE
Many people don’t think about how water makes up about 80% of your total muscle tissue while protein only comprises the other 20%.
By limiting your water intake you are missing out on 4/5 of your potential gains.
Drinking less water so that you can drink more protein is like walking over $100 bills to pick up pennies.
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HOW WATER IMPACTS MUSCLE GROWTH
As someone actively looking to build muscle you should be drinking a gallon of water a day. It is the easiest way to know that you are drinking enough water and it doesn’t require you to do complicated math based on how many hours you are awake or what your activity level is, etc.
Drink a gallon a day and have enough water in your system.
Here is what happens if you don’t have enough water in your system when it comes to muscle growth:
“Research from the University of Connecticut tested athletes’ muscle growth during resistance training over a period of three different states: Euhydrated (Normal state of body water content; absence of absolute or relative hydration or dehydration), moderately dehydrated (2.5% of body weight) and critically dehydrated (5% of body weight).
Researchers drew the athletes’ blood and examined certain molecules directly correlated to muscle growth.
The athletes in a dehydrated state had an increased level of cortisol, which competes for certain enzymatic receptors in the body REDUCING THE LEVEL OF TESTOSTERONE, the primary hormone required for muscle growth. Additionally, increased cortisol concentration REDUCES THE AMOUNT OF TESTOSTERONE released as a response to resistance-specific weight training”
http://www.sportscardiologybc.org/the-effects-of-hydration-on-athletic-performance/
Testosterone is the holy grail for muscle growth, it’s basically your body’s natural steroid.
Perhaps the greatest benefit Testosterone has for us is that it increases protein synthesis.
“Scientifically speaking, protein synthesis is the process by which cells build protein molecules using DNA, RNA, and enzymes. Practically speaking, it’s a process during which your body uses the amino acids found in protein to build new muscle.”
https://www.bodybuilding.com/content/what-is-muscle-protein-synthesis.html
Not only does Testosterone increase muscle size and strength it also blocks the uptake of fat and storage of fat, while increasing the number of fat burning beta-adrenergic receptors.
Simply by drinking a gallon of water a day you can take advantange of increased muscle growth and decreased fat storage through increased Testosterone release during and after your workouts.
KEEPING YOUR MUSCLE GROWTH
It is many times harder to build muscle than it is to maintain it so it is critical that once you have built your desired muscle that you continue to drink water as it prevents muscle breakdown.
Researchers have found that less muscle breakdown takes place in well-hydrated muscle cells.
Biochemistry Journal reports that decreased body water leads to shrinking of cells and breaks down protein. Just by maintaining adequate fluid levels, you can cause cells to swell and reduce the amount of protein breakdown, which leads to muscle growth.
Muscleblaze.com
Knowing that 75% of Americans, as well as over 50% of the world is chronically dehydrated there’s a good chance you are too.
Drink water, build muscle.
WHAT ABOUT PROTEIN?
Protein intake is of course very important as well when it comes to muscle growth as protein is the building block of the muscle, however without adequate water intake you miss out on protein synthesis.
It is best to mix your protein powder with water in order to adequately hydrate.
In summary water consumption makes up 80% of your muscles and dehydration leads to muscle breakdown as well as a decrease in Testosterone production. If your goal is to gain size and strength water needs to be a daily priority in your diet.
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