Gaining muscle mass during the offseason is challenging amidst a busy schedule. Balancing practice, work, and social life makes meeting body composition goals difficult.
Ideally, breakfast, lunch and dinner should be supplemented with calorie-dense snacks and a recovery shake post workout.
For those already snacking between meals, consider snack choices carefully for healthy weight gain. Options vary based on sport, size, and sex.
Your recovery nutrition post workout is one of the most critical times of the day to fuel, especially when your focus is to gain or maintain lean mass.
Food affects metabolism and DNA expression. Optimal food timing & nutrient-rich choices aid in reaching goals without resorting to excessive calorie consumption.
This is step one. However, if you do not stay consistent with the recommendations listed above, you will continue to struggle to put on weight. STAY CONSISTENT.