Is it really necessary a caloric surplus to maximize muscle growth
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A caloric surplus is generally considered necessary for maximizing muscle growth. and discuss that a hypercaloric state—consuming calories above maintenance level—is required for most people to add muscle effectively. The typical recommendation is a caloric surplus of about 10-15% above maintenance. This means, for instance, if someone has a maintenance caloric intake of 2500 calories per day, they might increase their intake by 250 to 400 calories to support muscle growth 1 2.
However, they also note that for individuals with higher body fat percentages or those new to fitness, muscle gain can occur with isocaloric (maintenance level) or even slightly hypocaloric (below maintenance) intake, although this is more challenging for the average person 1.
Overall, while a caloric surplus facilitates muscle growth, it's essential to balance this with considerations for fat gain and overall health, aiming for a moderate surplus rather than excessive overeating.
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