Imagine a world where we could unleash the superpowers of our everyday muscles simply through attention and care. What sounds like the plot of a science fiction movie is actually an achievable goal. Our muscles are not just designed to look great during movement. They are essential, powerful players in maintaining our health and well-being.

Our muscles, those amazing structures composed of countless tiny fibers, not only allow us to move but also play a crucial role in regulating various other physiological functions. Muscle contractions, for example, assist in our body’s circulation and temperature management. During movement, Hypertrophyincrease in muscle mass through growth and volume of muscle fibers develops, enhancing our overall fitness and well-being.

Effective care of our muscles brings numerous health benefits. For instance, a correct warm-uppreparatory exercises to raise body temperature with the aim of preventing injuries and improving performance can help optimize sports performance and avoid injuries ^[1]. Additionally, a protein-rich dieta diet that is high in proteins, essential for building and maintaining muscle mass ensures that muscles receive adequate nutrients to grow and recover after exertion ^[2].

Proper warming up before physical activities has proven to be a critical factor for performance and injury prevention. A study specifically compared the "11+" program with the "Football+" warm-up among collegiate players. While the "11+" is certainly feasible for injury prevention, the "Football+" program showed significant advantages in terms of acute performance ^[1]. This study design, which used a crossover method to account for differences within subjects, ensures robust results.

Furthermore, various studies show that chronic alcohol abuse has significant negative effects on muscle function. A review found that alcohol disrupts the anabolicdirected towards building substances in the body and catabolicdirected towards the breakdown, e.g., of nutrients in the body metabolism of muscles, ultimately impairing their recovery ability ^{[3] [4]}. In laboratory investigations, ethanol caused a deterioration in muscle contraction by impairing critical molecular processes ^[5]. However, these studies require further research to better understand the exact mechanisms and their differences between genders and consumption patterns.

To support optimal muscle function, several key measures should be taken. First, integrating a proper warm-up program before any athletic activity is essential to prepare adequately and avoid injuries ^[1]. Second, ergonomic furniture and aids should be utilized in the workplace to prevent excessive muscle strain ^{[6] [7]}. Third, a protein-rich diet plays a vital role in muscle development, particularly during times of increased physical activity ^[2]. Finally, it is important to reduce the consumption of alcohol and nicotine to avoid impairing muscle recovery ^{[3] [8]}.

Our muscles are true powerhouses that enable more than just our movement. They support numerous health-promoting processes in our body. Through mindful warming up, appropriate nutrition, and the avoidance of harmful lifestyle habits, we can fully realize their potential. By integrating targeted measures into our daily lives, we can not only enhance our well-being but also preserve and maximize the hidden power of our muscles.