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Muscle gains take time and CONSISTENT effort. Not seeing gains? Assess how well you’re doing with the following...
To gain muscle mass:
➡️ Have a training plan that supports muscle building - work with your strength coach on this one
➡️ Increase total calorie intake above the calorie range you’re maintaining weight at by increasing intake of protein, carb, and/or fats
➡️ Protein needs for gains can be anywhere from 1.6 g/kg body weight to above 2.0 g/kg body weight or around 1g per pound of body weight.
➡️ Eat a meal, snack, or drink a calorie containing beverage (smoothie, protein shake, chocolate milk, whole milk, 100% fruit juice, sports drink) every 2-3 hours
➡️ Add in calorie dense snacks like pb&js, trail mix, dried fruit, nuts/seeds, full fat yogurt, avocado, high calorie bars, peanut butter, bagels w/ cream cheese and/or pb&j
➡️ Supplement with creatine monohydrate - opt for 1 tested by NSF for Sport or Informed Sport.
➡️ Get adequate rest and recovery - this may means LESS time training/training sessions
Need help formulating a personal recipe for gains? Work with a Sports Dietitian. We can help you make tweaks to what you’re already doing to design a plan that makes sense for you.
If you're a competitive athlete looking to develop an individualized recipe for gains with support navigating any obstacles and accountability along the way, I'm taking on 5 new clients this month. Apply here.