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Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training
Gary John Slater1,2, Brad P Dieter3, Damian James Marsh4
1School of Health and Sport Sciences, University of the Sunshine Coast, Maroochydore, QLD, Australia.
Frontiers in Nutrition
|September 5, 2019
Summary
Optimizing muscle growth requires understanding the energy surplus needed for resistance training. This review explores energy intake, source, and timing for maximizing muscle hypertrophy while minimizing fat gain.
Area of Science:
- Exercise Physiology
- Nutritional Science
- Sports Nutrition
Background:
- Muscle hypertrophy from resistance training is influenced by training, experience, genetics, and nutrition.
- Dietary interventions like protein intake and supplements are studied, but the optimal energy surplus for muscle gain remains unclear.
- Existing energy surplus recommendations for muscle growth are often based on simplistic calculations and lack validation in resistance-trained individuals.
Purpose of the Study:
- To review the influence of energy surplus on resistance training outcomes, specifically muscle hypertrophy.
- To identify optimal strategies for energy intake, including amount, source, and timing, to maximize muscle gain.
- To highlight research gaps and stimulate further investigation into energy balance for resistance training.
Main Methods:
- This is a review article, synthesizing existing research on energy surplus and muscle hypertrophy.
- It analyzes variables influencing muscle growth, including training program, individual factors, and dietary interventions.
- The review addresses practical considerations such as satiety and nutritional support for recovery.
Main Results:
- An energy surplus is an anabolic stimulus for muscle growth, even without resistance training.
- Current methods for calculating energy surplus for hypertrophy are often inadequate, failing to account for metabolic adjustments and individual differences.
- There is a lack of validated "sweet spot" for energy surplus to optimize muscle gain relative to fat gain in resistance-trained populations.
Conclusions:
- Further research is needed to determine the precise energy surplus required for optimal muscle hypertrophy in resistance-trained individuals.
- Practitioners need a better understanding of energy balance to guide dietary strategies for enhanced training adaptations.
- Addressing energy intake, source, and timing, alongside practical factors like satiety, is crucial for effective nutrition strategies in sports.
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