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Calories Surplus/Positive energy balance
What is Calories Surplus?
Consuming more calories than the body uses or burns over a specific period.
What is the purpose of calories Surplus?
1) Muscle gain or hypertrophy: Energy (Calories) surplus provides the necessary fuel for various physiological processes, which helps to prioritize the building and repair of tissues finally leads to gaining muscle (muscle protein synthesis).
2) Increase in Strength: Energy (Calories) surplus provides the necessary fuel for maintaining high-intensity training sessions, which are essential for stimulating muscle growth which leads to Adaptation to weight (resistance) training.
3) Anabolic environment: A Energy caloric surplus flavors the storage of nutrients, which promotes muscle growth.
NOTE:The optimal calories surplus range varies from person to person, and finding the right range is important for achieving muscle growth without excessive body fat storage.
Excess energy intake leads to, and do such gains involve fat or lean, or both? Do women gain weight more
easily than men? Do thin people gain weight less easily than those who are overweight?
In 1986 Meta Analysis Study Concluded
Overfeeding consistently leads to weight gain, irrespective of a person's initial body weight or gender.
There is a strong positive connection between the amount of excess energy consumed and the magnitude of weight gain.
A significant proportion of the weight gain resulting from overfeeding is attributed to lean body mass (LBM), rather than solely fat.
The response to overfeeding is different for everyone, and this difference cant be explained by sex, initial body weight, body fat content, type of food, or smoking behavior.PMID: 3479191
In 2002 RCT 8 weeks Study (73 healthy untrained male, body composition, body segment circumferences, and muscular strength measured. Resistance-training (RT) program, one-repetition maximum in the bench press, leg press, and lat-pull down. Group 1 high calorie, high-protein supplement containing 356 g carbohydrate and 106 g protein, Group 2 supplement isocaloric with CHO/PRO, Group 3 received no supplement and served as a control) Showed
Both carbohydrate + protein and carbohydrate groups showed significant increases in body mass (BM) and fat-free mass (FFM) compared to the control group.PMID: 12094125
In 2010 RCT 8 to 12 weeks study [39 elite athletes, calories surplus group (600 kcal) and ad Libitum group (2964 kcal). Sport-specific training,4 strength-training sessions/week. Body weight (BW), body composition, one repetition maximum (1RM), 40 m sprint and counter movement jump (CMJ) were measured.] Showed
Body weight increased more in the calories surplus group than in the ad Libitum group (1.7 kg vs. 1.2 kg, respectively).
Fat mass (FM) increased more in the calories surplus group than in the ad Libitum group (1.1 kg vs. 0.2 kg, respectively).
But the gain in Lean Body Mass was not different between groups.PMID: 23679146
In 2004, a review study recommended that individuals who have invested more time in weight training consume a slightly hyper-energy (calories) surplus, with a 15% increase in energy intake above maintenance calories in the gaining phase.PMID: 15107010
The ideal range of the energy (calories) surplus to gain lean mass while limiting the accumulation of adipose tissue may differ based upon training status.
A substantial energy surplus of 2000 kcal, combined with resistance training, has been shown to result in robust weight gain, with the contribution from lean body mass reaching 100% in people who are just starting out with Training.PMID: 12094125
So, it's better to eat 200-300 extra calories per day for highly trained people instead of 500 extra calories to avoid getting too fat.
It is possible that untrained people can gain muscle at a faster rate than trained individuals because untrained people are far away from their genetic potential for gaining muscle mass. Therefore, a larger energy (calories) surplus may be better for people who are new to weight training, while people who have spent more time in weight training might benefit more from a non-progressive hyper-energy (calories) surplus to limit unnecessary increases in body fat.PMID: 31247944
Caloric Surplus = TDEE + Desired Surplus (e.g., 250-500 calorie)
Enough Protein
What does “enough protein” mean?
To find the optimal (best range) protein intake for weight gain.
The purpose of enough protein to gain weight is
1) Muscle Protein Synthesis (MPS): Consuming an enough amount of protein supports the maintenance of Lean Body Mass and muscle building process also known as Muscle Protein Synthesis (MPS). This is essential for individuals looking to gain weight in the form of lean muscle mass.
2) Energy Expenditure and Thermogenesis: The Thermic effect of food (TEF) is higher for protein compared to fats and carbohydrates, hence consuming more protein can slightly increase calorie expenditure through this mechanism which minimizes body fat gain while gaining weight.
3) Enhanced Recovery: Protein plays a crucial role in the recovery process after Training by repairing damaged muscle fibers, replenishing glycogen stores, reducing muscle soreness (DOMS) and promoting quicker recovery between Training sessions, which helps in weight gain.
In 2002, a Study (7 trained male cyclists (endurance training), age 19–26 yr, three different nutritional supplements strategies 80 g CHO, 28 g Pro, 6 g fat/ 80 g CHO, 6 g fat/or 108 g CHO, 6 g fat, simple to complex Carbohydrates of all Strategies were same, exercised bicycles, Blood samples were collected at 120, 150, 180, 210, and 240 min of recovery for glucose, lactate, insulin, catecholamines, and free fatty acids, Maximum oxygen uptakes (Vo 2 max), resting heart rates, maximum heart rates and resting quadriceps glycogen concentrations were measured, equipment used expired-gas analyzer, Polar heart monitor, NMR spectroscopy from vastus lateralis, Vastus medialis and the rectus femoris) showed
Adding Protein (0.2 g – 0.5 g PRO/kg/day) to Carbohydrates at a ratio of approximately 3: 1 Carbohydrates:Protein has been shown to stimulate glycogen re-synthesis to a greater extent.PMID: 12235033
In 2012 single-blind RCT Study [male and female, age 18 to 35 yrs, metabolic unit. Body composition was measured, resting energy expenditure, total energy expenditure was measured. Equipment used DEXA, a ventilated hood, and doubly labeled water. Approximately 40% more energy intake, Group 1 5% of energy from protein (low protein), Group 2 15% (normal protein), or Group 3 25% (high protein)] Showed
Overeating resulted in significantly less weight gain in the low-protein diet group compared to the normal protein diet group or the high-protein diet group.
Body fat increased similarly in all 3 protein diet groups and represented 50% to more than 90% of the excess stored calories.
Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet.
Resting energy expenditure and body protein (lean body mass) increased significantly with the normal and high-protein diets.PMID: 22215165
In 2002 RCT 8 weeks Study (73 healthy male, body composition, body segment circumferences, and muscular strength measured. Resistance-training (RT) program, one-repetition maximum in the bench press, leg press, and lat-pull down. Group 1 high calorie, high-protein supplement containing 356 g carbohydrate and 106 g protein, Group 2 supplement isocaloric with CHO/PRO, Group 3 received no supplement and served as a control) Showed
The diet's caloric content has the most impact on body composition when each person's specific protein needs are satisfied.PMID: 12094125
In 2018 RCT 8 weeks Study [17 Physique Athletes. High-protein diet group 2.4 grams of protein/kg body mass per day, low protein group 1.2 grams of protein/kg body mass, whey protein isolate (Dramatize ISO-100). Body composition, maximal strength were measured and resting metabolic rate]
Muscle mass increased significantly more in the High-protein diet group as compared with the Low protein group.
Body Fat significantly decreased over time in the High-protein diet group, but no change was observed in the Low protein group.PMID: 29405780
Based on the current scientific literature, people who want to gain weight with more lean muscle and less body fat should consume enough protein and carbohydrates in specific ratios with resistance training.
Fats
The purpose of dietary fat in gaining weight is
1) Energy Source:Dietary Fats provide more than twice the calories per gram compared to carbohydrates and proteins. Consuming an excess of calories can contribute to weight gain.
2) Hormone Production: Fats play a crucial role in the synthesis of hormones, including sex hormones such as testosterone and estrogen, and hormones are involved in processes of muscle mass growth.
3) Cellular Structure: Fats are essential components of cell membranes (skeletal muscle cell). Which is vital for proper cellular function and signaling.
4) Fat-Soluble Vitamin Absorption: Dietary fat is necessary for the absorption of fat-soluble vitamins A, D, E, and K. These vitamins play an important role in the functioning of skeletal muscle, but their direct impact on skeletal muscle function is still not fully cleared.
In 2008 Review paper showed Including small amounts of fat in a meal with Carbohydrates and Protein does not appear to be harmful, and may help to control glycemic responses during exercise.PMID: 18834505
In 2018 RCT 8 weeks Study [24 healthy trained men, age 30 to 40 yrs. Resistance Training, Ketogenic Diet group, non-Ketogenic Diet group, and control group, Calories surplus (hyperenergetic). Body composition and urinary ketones weekly were measured (DEXA)] showed
No significant increases were observed in total body weight and muscle mass in the High fat (Ketogenic) group, but the non-Ketogenic Diet group showed increases in these parameters.
There were no changes neither in total body weight nor lean body mass in the control group.
High fat might not be useful to increase muscle mass during calories surplus in men undergoing weight (Resistance) Training.PMID: 29986720
In 2018 12 weeks Pilot study [12 CrossFit (nine males and three females), age 31 to 33 yrs. Control diet group and a High fat Ketogenic Diet group. Anaerobic training. Body composition, resting energy expenditure (REE), blood-serum health markers, blood BHB levels and aerobic capacity were measured.DEXA, ultrasound.] Showed Total lean body mass changes were not different between groups, although leg (and vastus lateralis thickness) lean mass decreased in the high fat (Ketogenic Diet) group.
NOTE:Leg muscle mass decreases in the high fat (Ketogenic Diet) group were due to fluid shifts, which remain unresolved.PMID: 29910305
In 2018 12 weeks crossover RCT [14 intermediate to elite Powerlifting and Olympic Weightlifting Athletes(5 female), age 34 to 44. Ad Libitum High carbohydrates usual diet (>250 g daily carbohydrates) and an ad Libitum high fat Ketogenic Diet (≤50 g or ≤10% daily carbohydrates). Lifting performance, body composition, resting metabolic rate, blood glucose, and blood electrolytes were measured]. Showed
The high fat Ketogenic Diet phase resulted in significantly lower body mass and lean mass compared with the High carbohydrate usual diet phase.
PMID: 30335720
The effect of dietary fat regarding skeletal muscle gain (hypertrophy).
It is not clear that testosterone changes within normal ranges affect muscle gain significantly.PMID: 30356739
As per the current evidence, individuals who aim to increase their weight (muscle mass) should consume between 20 and 35% of calories, comprising approximately 0.5 to 1.5 grams of dietary fat per kilogram of body weight per day. Additionally, it is noteworthy that a high intake of dietary fats should not compromise their carbohydrate intake.PMID: 19225360
Carbohydrates
The purpose of carbohydrates in weight gain is
1) Energy Source as Glycogen Storage::People engaged in strength training and want to gain weight need carbohydrates for fueling (energy) during intense strength training. Glycogen in the muscles and liver serves as a readily available energy source.
2) Protein Sparing:An adequate amount of carbohydrates can prevent protein from being used as an energy source, which means the body is less likely to break down muscle tissue for energy, also known as Protein sparing. This preserves protein for muscle building and repair.
3) Insulin Release: Carbohydrates stimulate the release of insulin. Insulin plays a role in promoting muscle protein synthesis.
In 2003 Review Study showed Post-exercise (within 30 minutes) consumption of Carbohydrates at high dosages 8 – 10 g CHO/kg/day has been shown to stimulate muscle glycogen re-synthesis.PMID: 12617691
In 2008 Review paper showed
During intense exercise, regular consumption of Carbohydrates/electrolyte solution to contain 6 – 8 g Carbohydrates/100 ml fluid should be consumed every 15– 20 min to sustain blood glucose levels.
Glucose, fructose, sucrose and other high-glycemic Carbohydrates sources are easily digested, but fructose consumption should be less due to its slow absorption which leads to gastrointestinal problems.
The addition of Protein to Carbohydrates, especially post-exercise, may promote greater restoration of muscle glycogen.
Ingestion of 6 – 20 grams of Essential Amino Acids and 30 – 40 grams of high-glycemic Carbohydrates within three hours after an exercise bout and immediately before exercise has been shown to significantly stimulate muscle Protein synthesis (Muscle growth).
Daily post-exercise intake of a Carbohydrates + Protein supplement promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.PMID: 18834505
In 1997, a study [11 trained males, cycle ergometer,5 sets x 15, squats, leg presses, and knee extensions to failure. .quadriceps muscle glycogen stores. High (7.7 g/kg/day) vs. a low pre exercise carbohydrate 0.37 g/kg/day diet. In blood samples, glucose and lactate were measured] showed
There were no differences in performance in both conditions, low and high.
After exercise, blood glucose was significantly higher for the high carbohydrate condition than for the low condition.
There were no differences in the amount of lactate that increased.
Carbohydrate status before exercise did not affect weight (resistance) training performance.
The blood glucose levels were different, and the lactate levels were similar, which means that glycolysis was still happening when there were very few carbs.PMID: 9286742
In 2013,a study [6 physically active. Cycling exercise,115% maximal oxygen uptake to exhaustion, muscle glycogen depletion (aerobic and anaerobic contribution) exercise protocol followed by either a high 70% or low 25% Carbohydrate diet] found.
70% carbohydrate diet compared to a 50% carbohydrate diet had no greater effect on performance during supra maximal training; however, a diet consisting of 25% carbohydrates significantly reduced performance.PMID: 23905657
In 2018 8 week RCT Study [24 healthy men, aged 30 to 34 yrs. Resistance Training, Calories surplus (hyperenergetic) condition. Urinary ketones, weekly, and Body composition were measured. DEXA] Showed
The group with low carbohydrate intake (Ketogenic) did not show significant increases in total body mass or muscle mass, whereas the non-low carbohydrate group did.PMID: 29986720
In the 2018 RCT crossover 6 months Study [14 intermediate to elite competitive lifting athletes male and female, age 34 to 44 yrs, ad Libitum diet (>250 g daily intake of carbohydrates) and an ad Libitum (≤50 g or ≤10% daily intake of carbohydrates). Lifting performance, body composition, resting metabolic rate, blood glucose, and blood electrolytes were measured] Showed
The low carbohydrate diet phase resulted in significantly lower body mass and lean mass compared with the usual diet phase.PMID: 30335720
