Whey everyday?

[Flabbergasped?]

Aside from the rhyming title, I have a serious question.

I've been working out and have been feeling a lot healthier. My strength has definitely gone up (I started dipping with 40 lbs assistance, now I strap a 20 lb plate to myself) in all parts of my body, but I don't seem to be getting size. I've talked to some friends who know a bit about lifting, and one suggested that I have more protein.

Being that I eat in a university cafeteria, it's difficult for me to gauge how much protein I get from meals (I'm going to estimate between 125-150 g a day from food), but I pretty much only take whey immediately post-workout, two scoops. According to most guides here, that's extremely meager, but I'm not sure if the muscle building you do on off-nights (i.e. 3-4 days after the workout) justified taking in 100 more grams of protein from shakes.

Is it also strange for my strength to increase, but not my muscle size?

 

[Warboss Alex]

No, your strength increases as your body adapts neurally to the loads you lift. There might be a stimulus for your muscles to grow along with the neural stimulation but without sufficient protein your muscles will not grow, your friends are correct. You should aim for 1.5-2g protein at least every day to make significant gains, so if you're 200lbs that's 300-400g protein every day.

While the post workout protein is important, your body is constantly repairing your muscles with amino acids (from protein), and growth doesn't manifest itself after the workout, it takes some time after you have RECOVERED from the workout to grow new tissue. (the workout breaks down tissue, your muscles must repair the damage before getting bigger) The recovery/growth cycle takes days, weeks, months and years, so there is a need for high protein every day if you want to make good gains.

You cannot rely on uni food for your protein needs. Get as much meat and eggs as you can from your college meals, and make up the rest with whey, canned tuna, more eggs/meat, anything you can. If you're not growing, eat more.

 

[shaunuk]

Good post Alex. There's nowt else to be said.

Also, whether you're gaining weight or not is a decent indicator of whether you're consuming enough calories, but in general you're not eating enough protein for growth.

-shaun

 

[Rata Blanca]

You need more food.

 

[Call_Me_Daddy]

Strength increase because of nervous system stimulation more than muscle stimulation.

By lifting REALLY heavy, your system figures out how to recruit more fibers at the same time to contract. So you get the same muscle, just more activation, so increase in strength.


Fix up your diet. Eat a healty amount of fat (used for production of hormones and brain function), cut down on the refined carbs (except for fruits and veggies) and eat plenty of meat.

Take a good quality multivitamin.

2 a day veggie caps are good. None of that Centrum sh*t.