To increase muscle size and strength , the person should consume plenty of in addition to regular weight lifting ( resistance training) .

To help increase muscle size and strength, the person should consume plenty of protein.

If you are trying to build more muscle, your body needs to make more actin and myosin by joining amino acids together inside the muscle. When we eat proteins our digestive system breaks it down into amino acids which our body can use for many things including muscle growth.

to increase speed you need to decrease frictiona dn drag hense why sprinters wear tight track suits to keep tight against there skin to keep away from wind and decrease the amount of drag you are carrying.a swimmer will wear the tightest swim suit they can possibly fit into (i was a size 28 swim suit at meets i wore a   size 23) why? because the tighter your clothing is the less drag and negative force you have. the heavier the clothe the slower and more wind gets caught. cotton tends to hold onto alot of sweat and water making it slower then say a track suit (no idea what they are made of but they are really comfy around your answer )