Gaining Muscle Mass

A good quality training programme designed to increase muscle mass is essential, alongside an increased energy intake and some other nutrition factors to optimise the adaptive response. Try to create a small energy surplus, around 300-500 kcal per day, by increasing energy intake. Start every training session fuelled with carbohydrates, sufficiently hydrated and recover from every session with both carbohydrates and protein.

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Set a pattern of 5-7 meals and snacks during the day, with small manageable increases in portion size.

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Consume a protein rich snack, with a high casein content 30-60 minutes before bed (e.g. milk, Greek yoghurt, cottage cheese).

Plan ahead to have suitable foods and drinks available “on the run” (e.g. fruit, milkshakes, beef biltong, tinned fish, oat bars).

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Drinks such as fruit smoothies, full fat milk, fortified milkshakes and juices are quick and compact to consume.

Increase your intake of energy-dense foods such as nuts, seeds, nut butters, oily fish, avocados, olive oil, olives etc.