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:
A high daily energy expenditure due to lifestyle/work/training
Only eating ‘clean foods’ and avoiding processed foods or sugars
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.
View on Instagram
Summary
The article, "Understanding muscle gain for Jiu-Jitsu," emphasizes that while strength is crucial for BJJ, excessive muscle mass can be detrimental, impacting endurance, flexibility, and weight class. It highlights that the goal for BJJ practitioners is not maximal hypertrophy but rather functional strength and power, achieved through a balanced approach to training that supports performance on the mats without hindering agility or stamina.
The author explains that muscle gain is a complex process influenced by training intensity, volume, nutrition, and recovery. For BJJ athletes, the focus should be on progressive overload with compound movements, ensuring adequate protein intake, and prioritizing sleep. The article suggests that a strategic approach to strength training, rather than simply chasing bigger muscles, will yield better results for BJJ performance, helping to prevent injuries and improve technique application.
It's noted that muscle gain should be viewed through the lens of its direct application to BJJ. This means selecting exercises that mimic movements found in grappling, developing explosive power, and building a resilient physique. The article advises against blindly following bodybuilding routines, instead advocating for a tailored strength and conditioning program that complements BJJ training and supports the specific demands of the sport, ensuring that any added muscle contributes positively to on-mat effectiveness.
