Increases in strength are gained from effective resistance training in combination with suitable nutritional strategies.
Without a suitable nutritional strategy, adaptation will be limited. The nutrition programme is as important as the strength training itself. Adequate carbohydrate and protein are key to provide the muscles with the energy to fuel the training and the protein to provide the building block to protein synthesis and build muscle. During a training session, carbohydrate will be the primary fuel source. For maximal adaptations we have to ensure the muscles have adequate carbohydrate stores to fuel the intense exercise and maintain that intensity throughout the session. For muscle growth (hypertrophy) to occur we must provide the body with the building blocks to do so. Protein provides us with the building blocks to help promote protein synthesis and subsequently muscle growth.