As a follow-up to my post from yesterday, here's an example of how one of our athletes meets her needs to build muscle!💪🏽💪🏽Keep in mind that your needs will vary depending on many factors, such as height, weight, training load, and frequency. While many factors go into building muscle mass, here are a few key components to get you started!👇🏽 Eat adequate protein and calories: If you are not consuming enough calories, your body will not have the nutrients necessary to train at peak performance and to build muscle. Consuming enough of ALL 3 macronutrients (fat, carbs, protein) is essential, but adequate protein is especially important for it's role in stimulating muscle protein synthesis. Consuming protein consistently throughout the day helps to increase lean muscle mass. It's also much easier to hit your calorie and protein targets compared to if you limit yourself to a strict eating window. Aim to include protein-rich foods at every meal and snack. A few simple protein-rich snacks include: edamame, Greek yogurt or hard-boiled eggs with fruit, or a fruit and protein smoothie. Prioritize pre and post-workout nutrition. Consuming a post-workout snack rich in carbohydrates and protein ensures that your body has the energy and nutrients it needs to replenish energy stores while repairing and building muscle. We also recommend having a pre-workout snack to provide you with an immediate source of energy prior to training. If you have been trying to increase your muscle mass but are struggling to see results, head to the link in my bio to apply for nutrition coaching today. Please tag + share with someone who may find this helpful!💚💚 #sportsdietitian #sportsnutrition #fuelyourbody #eleatnutrition #musclegrowth #plantbased #pescatarian #weightgain #musclegain