Building muscle mass isn’t just about lifting heavier weights—it’s about fueling your body the right way to recover, grow, and perform better. Whether you’re looking to PR your lifts, sculpt a leaner physique, or finally see the muscle definition you’ve been working for, proper nutrition is the game-changer you can’t afford to skip.
Here’s everything you need to know about fueling your muscle mass gain phase as a CrossFit athlete:
Calories, Carbs, and Protein: The Muscle-Building Trifecta
To build muscle, your body needs more fuel than it burns—period. This means consuming enough calories to be in a slight surplus. But it’s not just about eating more; it’s about eating smart.
- Calories: Think of calories as the foundation of your muscle-building phase. Without enough energy, your body can’t create new muscle tissue no matter how hard you train.
- Carbs: Carbs are your primary energy source for intense workouts like CrossFit. They’ll fuel your performance, speed up recovery, and help spare protein so it can focus on muscle repair and growth.
- Protein: Protein is the star player in building and repairing muscle. Aim for about 1.6-2.2 grams of protein per kilogram of body weight daily, and spread it out across your meals.
Pro Tip: Prioritize nutrient-dense foods like lean meats, whole grains, fruits, vegetables, and healthy fats to keep your energy steady and your recovery on point.
Who Should Enter a Muscle Mass Gain Phase?
Not sure if this phase is for you? Here are a few signs:
- You’re already lean but want to look stronger and more defined.
- Your lifts have plateaued, and you’re not seeing strength gains.
- You’re committed to training but feel like you’re spinning your wheels without visible results.
- You’re willing to put in the time, patience, and extra calories needed to grow.
If these sound like you, a muscle mass phase could be the reset your body needs to break through barriers.
Tracking Your Progress
Building muscle isn’t an overnight transformation—it’s a gradual process. Tracking your progress will help you stay on track and see how far you’ve come:
- Photos: Take pictures every 2-4 weeks to visually track changes in muscle definition and size.
- Measurements: Measure key areas like your arms, chest, waist, thighs, and hips to monitor growth.
- Lifting Metrics: Keep a detailed log of your lifts, focusing on improvements in strength and endurance.
Remember: The scale might go up, and that’s okay. Muscle weighs more than fat, and an increase in weight doesn’t mean you’re doing it wrong.
Why Meeting with a Coach Makes All the Difference
CrossFit is intense, and your workouts need to match your goals. Meeting with one of our coaches will help you:
- Fine-tune your training plan weekly to optimize strength and hypertrophy.
- Avoid overtraining by balancing recovery with effort.
- Keep your progress aligned with your muscle mass goals.
Why Working with a Dietitian Speeds Up Results
Let’s face it—figuring out how to eat for your specific goals can be overwhelming. That’s where I come in. As a dietitian specializing in athletes like you, I’ll:
- Create a personalized nutrition plan tailored to your muscle-building needs.
- Help you understand portion sizes and nutrient timing to maximize recovery.
- Adjust your plan as your body adapts, ensuring consistent progress.
With the right nutrition strategy, you’ll feel more energized in workouts, recover faster, and see the results of your hard work much sooner.
Ready to Build Muscle? Let’s Do This Together.
The first step to crushing your muscle mass goals is scheduling a Nutrition Jumpstart Session. In this one-on-one meeting, we’ll dive into your goals, evaluate your current habits, and create a personalized plan of action that works for your body and lifestyle.
Click here to schedule your Nutrition Jumpstart Session and start building the muscle and strength you’ve been working for.
Until Next Time,
Dietitian Britt
