Reasons Why You Are Experiencing Stunted Muscle Growth

When you switch up your CrossFit diet and workout routine, you expect some changes in your muscle growth process. However, this progress may decline or even come to a halt despite your continued efforts. The question many CrossFitters ask is, what causes such a decline in muscle growth?

crossfit workout

Numerous factors are influencing the ability of your body to pack on gains. Some of these contributing factors include diet, fitness program, sleep schedule, and even your state of mind. Knowing which of these affect you can help in putting you back on the road to packing more muscles.

Inadequate Sleep

If you are not getting quality sleep every night you go to bed; your muscle growth process will be affected. Sleep inadequacy increases the level of cortisol hormone which wreaks havoc on your human growth hormone. Also, the ability of your body to store glycogen is inhibited, and this has a negative impact on muscle growth.

To fix this, target about 71/2 hours of sleep every day and keep your stress levels low as you go to bed.

Insufficient Protein Intake

If you want to add more muscle, you need to increase your protein intake. The reason is simple; protein has amino acids which are the compounds responsible for repair and buildup of muscle tissue. Failure to consume enough amino acids may hinder muscle growth.

Protein diet

As part of your CrossFit nutrition, include approximately 7.7 grams of protein per kilogram of your bodyweight. This means, if you are weighing 200 pounds, your protein intake should range from 109 to 154 grams daily. You can combine both plant-based and animal-based proteins to fuel your muscles.

Alcohol Intake

Muscle growth tends to be hindered by excessive intake of alcohol. When you drink too much of alcohol, your body system summons the antioxidants used for muscle growth and instead redeploys them to metabolize the alcohol.

Alcohol intake

To fix this, it would be a lot of good to cut out alcohol altogether or limit yourself to 1 or 2 indulgences per week. Also, take several glasses of water so that you can reduce the number of drinks you consume in total.

Too Much Cardio


Cardio is great for fat loss, but if you overdo it, it can suppress your muscle growth process and instead initiate a muscle-burning or catabolic state. Remember your goals are to increase in strength and size and these cardio workouts must not dominate your workout. You may include high-intensity interval training workouts and some cardio sessions into your workout of the day program, but your priority should be in weight training first.


It is good if you focus on ingesting proteins and carbs to bulk up, but to stay hydrated is equally important. Water is critical for the digestion process which means if you don’t get enough of it, it negatively impacts the digestion process. Your muscles will lack the essential nutrients, and your CrossFit gym performance will dive.

water intake

Ensure you train all muscles not just the trophy muscles and mix things up. CrossFit is good at this, and if you maintain the discipline, you will get the best results.

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