How to build muscle to support heart health

Muscle mass refers to the amount of muscle tissue in the body, including skeletal muscle (muscle that creates movement), smooth muscle (muscle that makes up the walls of our internal organs and structures to aid involuntary movement) and cardiac muscle (muscle that makes up the walls of the heart and stimulates heart contractions).

The primary job of these soft tissues is to aid in the movement of the bones and joints. But physical functionality aside, muscle plays a critical role in our overall health. As one of the largest organ systems in the human body, the muscular system is the largest site of glucose metabolism, it helps bolster the immune system, promotes cognitive function and most importantly – it helps keep the heart pumping.

Strength training and cardiovascular health

Having low muscle mass has long been associated with poor cardiovascular health outcomes, and a recent review article published in the Journal of American Heart Association indicated that having greater muscle mass can improve glycemic control, support blood pressure and lipid profiles and improve body composition. Another study investigated the associations of cardiorespiratory fitness, body fat percentage, fat free body mass index and mean arterial pressure and stiffness in over 140 women (aged 16-58). A higher fat free body mass index and a lower mean arterial pressure were independently associated with lower arterial stiffness.

The two most important ways to optimize skeletal muscle is to focus on dietary protein and the type and frequency of your exercise.

How to build muscle to support heart health

Eat more protein

Amino acids are the building blocks of the body. These organic compounds combine to form proteins that provide structure to the body – but they’re also involved in many other vital processes from hormone health to neurotransmitter function.

There are 20 amino acids that your body requires to function, and while your body can make non-essential amino acids on its own, there are 9 amino acids that are deemed ‘essential amino acids’ because they must be consumed through your diet in the form of protein-rich foods like eggs, red meat and poultry, beans, legumes and dairy products.

Each essential amino acid performs a range of functional benefits within the body from acting as a precursor to neurotransmitters, to regulating blood sugar and promoting collagen production. The body is dependent on a consistent intake of amino acids in the form of protein-rich foods to maintain muscle mass and prevent muscle breakdown or loss. We require a sufficient amount of protein each day to maintain muscle and support other skeletal, hormonal and neuronal processes. To grow muscle, we need a lot more.

Protein for muscle growth

The recommended dietary allowance (RDA) for protein is currently 0.8 grams per kg of body weight. While these recommendations are often seen as the ideal target, research shows that this target is the minimum amount of protein we need. One review showed that it actually takes an average threshold of 20-30g of protein per meal to stimulate protein synthesis. Experts like Dr Gabrielle Lyon, and world-leading researchers in protein like Dr Donald Layman recommend aiming for 1.4 - 21.5g protein per kg of body weight – almost double the recommended daily amount.

Commit to regular workouts

One of the most significant contributors to muscular atrophy or deterioration is limited use (use it, or lose it!). The best way to support muscle growth and maintenance is to practice strength training and fuel your muscles the right way.

Higher levels of physical fitness correlate with increased muscle mass, contribute to more efficient heart function and help reduce the strain on the cardiovascular system. Regular physical activity strengthens the heart muscle, improves blood circulation, and aids in maintaining a healthy weight, all of which are crucial for cardiovascular health.

The best type of exercise for muscle growth

Strength training

When our muscles are faced with resistance in the form of weightlifting or body weight exercises, the muscles undergo trauma or micro-tears that activate muscle fibers. While micro-tears might sound like a bad thing, they are an essential part of the muscle-building process. When a muscle undergoes trauma in the form of resistance training, the body works to repair these tears – building a bigger, stronger muscle to improve overall strength in the long-term. There are also certain hormones that play a role in managing muscle mass, forming new blood capillaries and repairing muscle cells – all of which are key in the muscle growth process.

Strength training can look different for everyone, and what works for one person may not work for another. Strength training includes body weight exercises (push ups, squats, lunges), exercises with free weights or resistance bands, or using exercise machines.

Just 2-3 days per week of resistance training (3-4 sets of exercises for 10-12 reps) has been shown to be an effective weight training routine for beginner and intermediate lifters. Dr Lyon recommends the below workout split for males and females:

Women

Monday: Pull and lower body
Tuesday: Low-impact cardio
Wednesday: Push & lower body
Thursday: High-impact cardio
Friday: Pull and lower body

Men

Monday: Push
Tuesday: Low-impact cardio
Wednesday: Pull
Thursday: Lower body
Friday: High-impact cardio

Learn more about the benefits of strength training for heart health here.