Eating for Strength & Size

When undertaking any form of training the body becomes damaged in the process, some fibres are exhausted while others are torn. The body then naturally repairs the affected areas, however during the repairing phase it overcompensates. This is known as the ‘training effect’. The result is that the damaged areas are now stronger when fully healed, meaning the same work can be performed with less effort. This is then a continuous affect so once the fibres are re-damaged they are re-healed stronger and as a result overall strength increases. As the muscle fibres gets stronger they become bigger and therefore the overall size of the muscle or muscle group increases.

Protein is used by the body when recovering from exercise or healing the damaged muscle fibres, as it happens to be the main component of muscle. A lack of protein can result in the muscle fibres not being repaired as desired. If an individual is undertaking a frequent and strenuous weight lifting regime they are required to increase their protein intake. This is because they will be damaging more muscle fibres than the sedentary individual and will require more protein to ensure all fibres are fully restored.

To increase muscle size as well as muscle strength, the individual will have to alter their calorific intake. If the desire is to only build strength then there is no need to consume anymore calories than the amount required just to maintain the same weight. However if added bulk is desired then the number of calories consumed should be increased. The type of additional calories is also crucial. They should be supplied in the form of carbohydrates, so the body has sufficient energy to perform the desired tasks, and protein so that they can be used to aid the muscle recover and increase in size. To increase in size approximately 500 extra calories should be consumed daily.

So the ‘training effect’ is the process of building more muscle, while protein is the ‘blocks’ required to achieve the overall goal.