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Notes on Hypertrophy / Importance of Caloric Surplus
The rate + amount of muscle hypertrophy associated with resistance training is influenced by several variables:
- training program
- training experience
- gender
- genetic predisposition
- nutritional status of the individual
The rate + amount of muscle hypertrophy associated with resistance training is influenced by several variables:
- training program
- training experience
- gender
- genetic predisposition
- nutritional status of the individual
Various dietary strategies have been proposed over the years to best influence muscle hypertrophy, including manipulation of protein intake, specific supplements + the intake of an 'energy surplus'
While recent research has provided significant insight into optimization of dietary protein intake and the use of proven supplements that benefit msucle growth
- the specific energy surplus required to facilitate muscle hypertrophy is unknown.
- the specific energy surplus required to facilitate muscle hypertrophy is unknown.
However, there is clear evidence that an anabolic stimulus occurs from an energy surplus, even INDEPENDENT of resistance training
This is a result of your body having more energy to dedicate to metabolically expensive processes (building muscle)
This is a result of your body having more energy to dedicate to metabolically expensive processes (building muscle)
Common recommendations for how much energy is needed to build muscle are often based SOLELY on the assumed energy stored within the tissue being created
'X lbs of muscle contains X amount of energy'
But there are other energetically expensive processes assoc w/ hypertrophy
'X lbs of muscle contains X amount of energy'
But there are other energetically expensive processes assoc w/ hypertrophy
A) Acute metabolic adjustments that occur in response to an energy surplus
B) Individual nuances like training experience and energy status of the individual
B) Individual nuances like training experience and energy status of the individual
Lean Body Mass increased significantly with the normal and high protein diets compared to a low protein diet (all diets had an excess of calories) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777747/
These estimates have never been validated in a resistance training population to confirm the âsweet spotâ for an energy surplus that facilitates optimal rates of muscle gain relative to fat mass.
A good number to aim for is a 10% excess over your caloric expenditure.
A good number to aim for is a 10% excess over your caloric expenditure.
Despite previous concerns that high protein diets may be harmful, healthy adults with protein intakes of 1.8g per kilo per day show no adverse effect on renal function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236074/
Furthermore, very high protein diets (2.5â3.3g per kg per day) consumed over a year had no deleterious effects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/
It is now well-established that energy restriction can significantly influence anabolic hormones in exercising individuals, potentially impairing their ability to gain and maintain Lean Body Mass (our goal)
Given the primary substrate used during resistance training is carbohydrate, it is logical to explore the provision of additional carbohydrates to support training demands. https://journals.lww.com/nsca-jscr/Abstract/1991/11000/Effects_of_Carbohydrate_Feeding_on_Multiple_bout.4.aspx
Therefore, larger volume, hypertrophy focused resistance training may necessitate additional carbohydrate to facilitate resistance training work capacity and restore muscle glycogen https://pubmed.ncbi.nlm.nih.gov/11447365/
Skeletal Muscle Mass gains have consistently been impaired in studies of resistance trained individuals following high fat âketogenicâ diets when compared to moderate intakes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969192/
Given this, it seems reasonable to continue to support carbohydrate intakes within the range of 4â7 g·kgâ1·dayâ1 for strength trained athletes with upper ranges advocated for those undertaking resistance training in to complement sport specific training
Given the energy density of fat is effectively double that of carbohydrate and protein, it is logical to consider increasing fat intake when attempting to increase the energy density of a meal plan.
Insufficient data exists to promote an energy surplus that comes primarily from any specific macronutrient
All that can be recommended is you get a minimum intake of all macronutrients that agree with you personally, while ensuring an appropriate energy surplus.
All that can be recommended is you get a minimum intake of all macronutrients that agree with you personally, while ensuring an appropriate energy surplus.
Factors such as individual preference, allocation of extra energy over the day relative to resistance training, existing energy density of the meal plan and potential for increasing the volume of existing food/ fluid intake may be a higher priority when considering energy surplus
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