What is the Biceps Muscle and Its Food to Strengthening

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What is the Biceps Muscle and Its Food to Strengthening/What is the Biceps Muscle and Its Function is a large, thick muscle on the ventral portion of the upper arm. The muscle is composed of a short head (caput breve) and a long head (caput longum).  The short head originates from the tip of the coracoid process, and the long head originates from the supraglenoid tubercle (tuberculum supraglenoidale) of the glenoid/scapula. Both heads course distally and become a confluent muscle belly before tapering across the anterior aspect of the elbow, eventually inserting on the radial tuberosity and the fascia of the forearm via the bicipital aponeurosis.   The antagonist of the biceps muscle is the triceps brachii muscle.

The biceps brachii is a prominent muscle on the front side of the upper arm. It originates in two places: the coracoid process, a protrusion of the scapula (shoulder blade); and the upper glenoid cavity, the hollow for the shoulder joint. The tendon of this muscle is attached to the inner protrusion near the head of the radius, a bone of the forearm. The biceps brachii bends the forearm toward the upper arm and is thus used in lifting and pulling movements. It also supinates the forearm (turns the palm forward or upward). The size of the biceps brachii is a conventional symbol of bodily strength.

Anatomy of Biceps Brachii Muscle

The biceps is a two-headed muscle and is one of the chief flexors of the forearm. Here is the left side, seen from the front.
Details
Pronunciation bsɛpsˈbrki
Origin Short head: coracoid process of the scapula.
Long head: supraglenoid tubercle
Insertion Radial tuberosity and bicipital aponeurosis into deep fascia on medial part of forearm
Artery Brachial artery
Nerve Musculocutaneous nerve (C5–C7)
Actions
  • Flexes elbow
  • flexes and abducts shoulder [1]
  • supinates radioulnar joint in the forearm[1]
Antagonist Triceps brachii muscle
Identifiers
Latin musculus biceps brachii
TA A04.6.02.013
FMA 37670
Anatomical terms of muscle

Key facts
Origin Long head – supraglenoid tubercle of the scapula
Short head – apex of the coracoid process of the scapula
Insertion Radial tuberosity of the radius

Deep fascia of forearm (insertion of the bicipital aponeurosis)

Innervation Musculocutaneous nerve (C5- C6)
Function Flexion and supination of the forearm at the elbow joint, weak flexor of the arm at the glenohumeral joint

 The flexors of the shoulder

Muscle Nerve Spinal nerve root
Coracobrachialis Musculocutaneous C5, C6
Pectoralis major Pectoral C5–C8
Deltoid (anterior portion) Axillary C5 (C6)
Subscapularis Subscapular C5–C8
Biceps brachii Musculocutaneous C5, C6

 

What is the Biceps Muscle and Its Food to Strengthening

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

Food that helps in biceps muscle building and


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