Energy balance
Skeletal muscle hypertrophy can occur in an energy deficit, particularly in resistance training-naive, overweight, or obese individuals, challenging the textbook requirement for an energy surplus.
If you are new to resistance training or have higher body fat, you do not need to eat in a caloric surplus to build muscle. You can build muscle while losing fat by focusing on high protein intake and consistent resistance training. If you are already highly trained and lean, a small surplus may be more beneficial, but it is not strictly required for all populations.
Indeed, there is clear evidence of marked skeletal muscle hypertrophy in response to a novel resistance training stimulus in otherwise healthy, overweight individuals in conjunction with a hypoenergetic, higher protein meal plan (33, 34).
Why this rating
Supported by multiple cited studies showing hypertrophy in deficits, though the paper notes this is less evident in highly trained individuals.
Source
Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training
Gary Slater et al. · Frontiers in Nutrition · 2019
DOI 10.3389/fnut.2019.00131
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- The exact energy cost of skeletal muscle hypertrophy is unknown, and common textbook estimates based solely on tissue composition are likely inaccurate because they ignore the metabolic costs of synthesis, exercise, and adaptive thermogenesis.Strong
- An energy surplus enhances fat-free mass (FFM) gains during resistance training compared to energy balance, but the exact magnitude of the surplus required is unknown and varies by individual.Moderate
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