Understanding muscle gain for Jiu-Jitsu
Many of my athletes want to gain muscle, for some, it comes easier than for others. Some people naturally have larger appetites and different genetics for muscle gain adaptations.
If you are someone who has been struggling to reach your calorie requirements, it may be to the following factors:
1. A high daily energy expenditure due to lifestyle/work/training
2. Only eating ‘clean foods’ and avoiding processed foods or sugars
3. Restricted eating windows or time poor which leaves you restricted to the number of calories you can consume day to day
Understand that the weekly total of calorie consumption is important as each day may differ due to time constraints or training.
Some days you will eat more and others less, but as long as the weekly target is being met whilst sufficiently hitting protein targets and an abundance of fruits and vegetables, you will see the results you are after.
It’s important to note that while adding in more CALORIE-dense options, you should not negate NUTRIENT-dense foods which must be met first.
The reason being in a surplus helps so much is that your body needs the energy to build muscle tissue and repair from training, the more readily available energy is to repair/grow the easier task it is for your body.
In one of the slides on my Instagram post I have provided you with a few calorie-dense options. I highly recommend tracking your calories and protein on the app my fitness pal if you are struggling to hit your daily targets.
View all slides from this Instagram post to learn more about muscle gain and if you have any questions, ask them in the comments.