30 Seconds Summary
Building Muscle in a Caloric Deficit: Context is Key

  • Energy deficits significantly impair lean mass gains but have a non-significant impact on strength gains during resistance training.
  • Larger caloric deficits increasingly blunt lean mass gains, with a deficit of approximately 500 calories/day predicted to completely halt these gains.
  • Recomposition (simultaneous fat loss and muscle gain) is challenging, especially in substantial calorie deficits.
  • Meta-analysis included primarily untrained, older individuals, suggesting that results might differ for young, trained individuals or those with different BMI levels.
  • Protein intake and other factors like training status, age, and sex also influence the feasibility of muscle gain during caloric deficits.
  • Practical application suggests managing energy deficits carefully based on individual goals for recomposition, strength, or hypertrophy.
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