Energy balance
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.
If you are struggling to gain muscle despite consistent training, try adding a small energy surplus of 1,500-2,000 kJ (approx. 350-480 kcal) per day. Monitor your body composition and strength. If you gain too much fat, reduce the surplus. This is particularly useful for those who find it hard to gain lean mass.
In a preliminary exploration of the combined effects of an energy surplus and resistance training, it was found that only those individuals who consumed an energy dense liquid supplement twice daily on training days observed significant gains in body mass and FFM... over an 8-week training period (57).
Why this rating
Supported by preliminary studies and pilot data, but the paper explicitly states there is a 'dearth of research' and no rigorously controlled long-term investigations.
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
More from this paper
- 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
- 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.Good
Related findings · Energy balance
- Achieving a total body weight loss of 10-15% (or >10-15 kg) through Total Diet Replacement (TDR) induces remission of Type 2 Diabetes in individuals with short-duration disease.Strong
- Bariatric surgery is superior to medical management alone for inducing significant long-term weight loss, remission of type 2 diabetes, and reduction in mortality for patients with BMI ≥ 40 or ≥ 35 with comorbidities.Strong
- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →