Magnitude of calories for hypertrophy

A reminder about hypertrophy

As we know, hypertrophy is governed by progressive overload and nutrition. Progressive overload is the most potent method for hypertrophy with protein and energy intake aiding hypertrophy.

Calorie restriction on hypertrophy

Energy restriction (a calorie deficit) reduces muscle protein synthesis by down regulating mTORC1 signalling, which is crucial for muscle building. mTORC1 can also be down regulated during high-intensity cardiovascular exercise due to an increase in AMP-activated protein kinase (AMPK), a cellular sensor that is also sensitive to low levels of glycogen. The leaner the individual the less of a calorie deficit is warranted to increase muscle mass and decrease body fat. The larger the body fat mass of an individual the greater the energy deficit can be used as the body fat stores are used as a fuel source.

Calorie surplus on hypertrophy

Research indicates that a calorie surplus of 500-1000 kcal per day (or 10-20% above maintenance) is appropriate for novice-level physique individuals. A smaller surplus of 250-500 kcal per day (or 10-20% above maintenance) is suitable for more advanced trainers as the potential for muscle growth decreases and the risk of fat gain increases. For advanced lifters, a higher fat gain can lead to greater muscle loss when dieting down to lower body fat levels, especially during an aggressive fat loss phase (more than 1 kg per week).

Protein intake during body composition changes

When in a calorie surplus, total protein intake is more important than the amount of protein per meal. In a calorie surplus, a protein intake of 1.6-1.7g per kg of body weight per day is sufficient for muscle building, while 2.4g per kg of body weight in a slight energy deficit is sufficient for body composition changes. More frequent protein intake makes it easier to achieve your total daily protein requirement. Contrary to popular belief, larger protein doses do not lead to increased protein oxidation; a significant portion of amino acids is retained by the gut and can be incorporated into muscles during protein breakdown.

Maximising hypertrophy

To maximise hypertrophy, focus on nutrient-dense foods rather than low-quality nutrient foods. Simply following the "if it fits your macros" approach is not enough to prevent deficiencies, energy efficiency and achieve optimal body composition results. Nutrient-dense, whole food sources and the timing of nutrient intake around exercise contribute to positive adaptations and increased recovery.