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Solving for: Increasing muscle mass

The next instalment of our “Solving For” series. Here we share how we’ve used performance nutrition to help an elite footballer increase muscle mass.⁣

🏃🏻‍♂️Presentation:​ A 19-year-old midfielder wanted to increase strength and muscle mass (specifically targeting the upper body).⁣

💡Reasoning: ​A full body composition assessment using appropriate methods was conducted to estimate body fat and muscle mass (fat-free mass). Results indicated that the player’s muscle mass (and overall weight) was lower in comparison to teammates playing a similar role within the team.⁣

🔋Action:​ A new resistance training programme was targeted with 2-3 sessions per week (by strength and conditioning coaches). From a dietary perspective; overall energy intake, protein intake at key times, and carbohydrate intake on targeted training days were increased.⁣

📈Result​: The player gained approximately 2kg muscle mass (fat-free mass) over 8 weeks in-season. This will now be prioritised during a targeted block within the offseason and pre-season periods.⁣

About us

INTRA Performance Group is a global consultancy with a rich heritage of providing performance nutrition services within elite sport, entertainment and business - maintaining a portfolio of Europe's top performers and organisations.

Intra Performance Group is the leading organisation in elite football nutrition. We have worked with more than 30 different nationalities across elite football, with significant Champions League and World Cup experience, through to Championship and Division 1.

To have a remote consultation with INTRA Performance Group, and learn more about personalised performance nutrition for elite football, please get in touch with us at

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