Building strength, reinforcing the structural integrity of connective tissue holding our bones together at the joints, or improving human performance in our everyday quality of life are just a few goals commonly sought out by individuals investing their time and energy into a dedicated fitness program. A widely understood concept in today’s knowledge base of fitness is that exercising in a resistance training-based program breaks down muscle. After a delayed onset muscle soreness graces us with its presence for a few days, the commonly understood perception is that the muscles rebuild to become bigger and stronger. This equation of imposing exercise-induced stress to a group of muscles to cause muscular damage to the site of mechanical stress and regenerating the broken down muscle fibers is a practice that is taught by the majority of fitness professionals, can be read in online articles, and seen on social media feeds.
Developing lean muscle mass contributes to improving quality of life in many ways. Understanding a step further past conducting resistance training and allowing muscles to repair faster and stronger can create opportunities for advancements in developing increased lean muscle concentration. A missing link that is commonly overlooked is understanding how increased protein intake in a daily diet can create a greater opportunity to develop increased lean muscle mass throughout the body.
Skeletal muscle is a connective tissue comprising the mechanical engines that move our bodies’ bones. For example, the bicep muscle moves the forearm closer to the shoulder when bringing our coffee cups closer to our faces. Another example is how the hamstrings and glutes pull the leg backward when we are walking. Furthermore, the abdominal and core muscles around our spine hold our torso upright when standing, sitting, and walking. These examples of muscles are called skeletal muscles because they move the intricately engineered skeleton we depend on throughout our lives. Along with many other critically important skeletal muscles that produce everyday life movements, the majority of the material that makes up skeletal muscles is protein.
As skeletal muscles are stressed and broken down throughout resistance training, the body’s natural response is to heal that damaged site of muscle. Similar to how a scrape on the back of a hand left by brushing up against a rose bush produces a scab that heals over a few days, skeletal muscle heals in actions similar to how skin heals progressively over a few days. Following a bout of exertive exercise, muscles develop microscopic tears within the architecture of proteins that make up the landscape of the muscle. To resynthesize the damaged sites of the muscle, the muscle grabs onto free-floating protein and amino acids present in the bloodstream and bonds them to the site where microtears occurred, making the site repaired and slightly stronger to be able to withstand future stress imposed upon this muscle site during exercise sessions.
The protein present in our blood acting as essential repair items for creating bigger stronger muscles in this process of skeletal muscle resynthesis is gathered through the protein-rich foods ingested from our diet. A few foods comprised of substantial protein sources are nuts, meats, beans, eggs, and dairy products. An increased number of proteins that are tasty, enjoyable to eat, sit well on the stomach, and avoid allergies increases the potential to develop increased lean muscle mass. Protein supplements in the form of the classic protein powder put in a protein shaker or blender, and then consumed as a drink are optimal sources of protein. However, if we don’t have a solid foundation of protein present in the meals throughout our day, the overall amount of protein consumed in a day can fall below the amount of protein necessary to support lean muscle building during a consistent exercise program.
A tactic we recommend to our personal training clients during our nutritional consultations is to focus on ensuring to consume at least one handful amount of protein as a priority in every meal. An example could be to include an egg or two in addition to the bowl of oatmeal we enjoy for breakfast. Or, for lunch, perhaps make sure a handful size of chicken is present in our lunch dishes before consuming the rice, pasta, or bread that might be present on the table. Additionally, when hunger strikes throughout the day, instead of reaching for a handful of popcorn or chips, maybe a handful of raw unsalted nuts could provide a higher density of protein than filling up on carbohydrates and sugars when cravings arise. Simple tactics such as prioritizing dietary protein first in each meal have the potential to create a favorable environment for muscles to increase their muscular size and reinforce the intricate cellular engineering within the muscle to enhance strength, reinforce the connective tissue to avoid injury, and ultimately live happier, healthier and stronger lives.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.
