Want Results From Strength Training? Don’t Skip This

Thought For The Week

There can be some confusion about the relationship between strength training, muscle growth and protein intake, so today I want to help set the record straight. Strength training initiates tiny tears to the muscle fibres. Dietary protein is then required to aid muscle repair. See, the body doesn’t store protein like it stores carbohydrate and fat, meaning that if you increase demand, you’ll need to feed. If you’re looking to gain or maintain muscle mass then, you need both in conjunction: No stimulus equals no growth, regardless of how much protein you eat. Stimulus but not enough protein equals no growth and potential loss, as your body pulls its resources from elsewhere (other muscle tissue) to repair the damage.

Exercise Tip

Research shows you can maintain and even gain muscle mass with age – in other words, it’s never too late to start strength training. (Just make sure you’re also eating enough protein!) And you don’t need to be busting a gut or lifting super heavy to start seeing results.

Try this: If you’re just starting out, I’d recommend sticking with bodyweight and resistance band exercises until you get the hang of things, then start adding weight as you get more comfortable and confident with the movement patterns.

Nutrition Tip

Our daily requirement for protein is approximately 1g per kg of bodyweight. Peri and post-menopausal women will require closer to 2g per kg bodyweight. (That’s because our bodies don’t process protein as efficiently as they used to).

Try this: Aim for complete, or first-class proteins from natural sources. Complete proteins contain all 9 of the essential amino acids that our bodies need but can't synthesise by themselves. Good sources of high-quality complete protein include lean meat and fish, such as chicken breast or turkey, white fish like cod and haddock, eggs and dairy (particularly low fat dairy, not because it’s low fat, but because low fat tends to equal higher protein). Greek yoghurt, cottage cheese and  quark are good choices. Plant-based complete proteins include soy-based products like tofu and tempeh as well as Quorn, quinoa and buckwheat. You can also combine incomplete vegetable proteins, (e.g. rice with beans) to obtain all 9 essential amino acids.

Links & Resources

Book: Strength Training Anatomy by Frédéric Delavier is a great visual reference book for muscle groups and exercises.

Recipe: If you’re after a healthy, high-protein snack, try my recipe for apple pie protein bites.

Recipe: For a high-protein lunch, try my recipe for this chicken, quinoa and edamame bean salad.

Inspirational Quote

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."

Buddha