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You are here: Backpacker Resources > Healthy Living > Part 42 - Muscle Memory Tips

Part 42 - Muscle Memory Tips

Muscle Memory

First comes the great news for anyone in this position. The training you have done has caused your body to develop neurological pathways - which enable the growth and repair associated with exercise. These pathways remain even when you stop training and are the secret behind Muscle Memory - the phenomenon whereby muscular strength comes back much quicker the second time round.

Relief aside - what can we do to avoid or minimize the need for this comeback? In order to answer this question let’s look at what causes muscle loss. This loss is in fact the overall effect of a process called protein turnover - whereby the body is constantly breaking down and re-building its muscle mass. This is intrinsic to human physiology. We can however tip this balance in favour of gain - which is exactly what strength training aims to do. The body repairs damage caused in training sessions via the appropriate nutrition, which causes muscle mass to increase. I’m not just talking body-builders here - but the every single fibre of muscle tissues developed during sport (well not snooker).

Muscle Loss and Complex Carbohydrates

Muscle loss, via protein turnover, occurs when the body draws on its own protein stores for energy. Therefore the first step in preventing muscle loss is to minimize the need for this energy recruitment. Here I will focus on periods out of training, where the importance of nutrition may not be obvious.

Complex carbohydrates – fruit, vegetables, pasta and rice, especially in wholegrain form – all give your body a constant supply of energy over time. Fruit and vegetables do contain some less complex sugars which are useful as an immediate energy source, just before or during periods of activity (training) - or quite simply when you feel damn hungry. It is vital too to keep a regular intake of protein. This is essential for the growth of and retention of muscle.

The key word here is regular so try and stick to smaller meals - four to five times a day - instead of a great big steak and chips and nothing else for 24 hours! This is also why breakfast is vital - even if all you can get your hands on is a banana!

What Else Will Help?

Also on the list are vitamins. If wherever you are does not allow a decent vitamin intake then a multivitamin supplement will help drastically when it comes to boosting your energy levels and performance. This goes hand in hand with fat loss and muscle gain. Flaxseed Oil has similar benefits but in both cases please check the recommended dosage and potential side effects before you start taking them. More natural approaches include a moderate caffeine intake and Green tea, which also appears to boost the effects of training and therefore muscle retention.

Finally and somewhat less naturally, there are many dietary supplements available which aim to: “provide the body’s exact requirements for optimal effect.” These include the likes of protein powders - often enriched with vitamins, as well as Creatine and Glutamine. Respecting the prescribed dosage is paramount and beware of Creatine – especially if you have any history of urinal disease. This last section however is certainly more for the hardcore trainers among you readers!

A Final Thought - Jerry Springer Style

Remember that the only way to GAIN muscle is to train it – to cause damage which is repaired during recovery. Any excess muscle will disappear over time if not used, so check out my previous words on strength training for travellers. Still it will always come back quicker!

- David Haw