“What
doesn’t kill you makes you stronger.” We’ve
all heard the adage in response to facing adversity. When something
negative is introduced to our bodies, be it disease or trauma, it
could kill us. But if we are lucky enough to survive it, we come out
stronger. But what if we look at it differently and assume the
stimulus is positive, not negative? A positive stimulus probably WILL
NOT kill you. If anything it may make you stronger. We’ll expand on
that shortly. Let us consider fitness. We all try to get fitter. Some
are either already fit and others are at the beginning of a fitness
journey. Previously we discussed that good nutrition was paramount,
and an understanding of how we feed our bodies was key to
maintenance. Here we begin to discuss why.
We
all have goals. We want to lower our percentage body fat, turn that
fat into muscle i.e. be more toned,
and be more efficient at burning up energy (calories). As we get
older throughout life the amount of lean muscle in our bodies begins
to decrease. What happens when the lost muscle is not replenished is
that fat takes its place - according to data from the Mayo Clinic in
the USA. So what can you do to ensure that this outcome is stopped?
Simple, as you begin to exercise, incorporate a significant amount of
strength training into your workout. Increasing
your strength as
you start to work towards becoming fitter has various benefits
including, improving
stamina during exercise, strengthening bones, and managing weight if
weight loss
is the goal.
Muscle
is made up of bundles of fibres densely packed together.
In each fibre is millions of specialised “batteries” called
mitochondria that power them, using the food you eat to generate
energy. This process of generating energy is called metabolism.
The more muscle fibres you have the more energy is being generated
(the higher your metabolism). Obviously the process of growing muscle
involves exercise. But the process is strange because by exercising,
you are destroying these bundles of fibres. The body then repairs
these fibres, making them bigger or by making new fibres to patch up
the breaks. As a result the muscle grows and you get stronger. Just
like you need nutrients for exercise; it is even more essential that
nutrients are available during this phase of rebuilding. Once rebuilt
you now have more batteries that need more energy because you have
more fibres or larger fibres. Therefore the energy requirements
increase because your muscles are producing more energy. Ever wonder
why you feel hungrier as you exercise more and more. This is why!
Once
again, we ask, what and how should we be eating? You should aim to
get a balance of nutrients. But this will differ in proportions
depending on your fitness goals. Nutrient amounts and the types of
training will be addressed in our last discussion. However if you are
growing muscle, it is very important to “refuel”. Have a meal or
snack that is high in carbohydrate but moderate in protein. This
might confuse many, because protein is known to be the stuff that
grows your muscles. Well yes, but protein is made of smaller
components called amino acids. When you eat, the protein is broken
down into these components but the process of using them to build
muscle requires a lot of energy. Energy
for muscle building comes from carbohydrates
mainly glucose. So supplying glucose to the muscles is very
important, which is why carbohydrate content must be higher. Does
that mean you sit with a bag of sugar after a workout? No but
healthier foods can be eaten instead of processed sugars. This will
be discussed next time. Coupling the positives STRENGTH TRAINING and
GOOD ADEQUATE NUTRITION WILL NOT KILL YOU, but it WILL MAKE YOU
STRONGER.