Description
Maintaining a caloric surplus involves consuming more calories than your body expends. This habit is often adopted by individuals looking to gain weight, typically in the form of muscle mass, and is a key component in bodybuilding and strength training programs.
Time Commitment
Daily monitoring and planning of calorie intake.
Suggested Frequency
Continuous daily monitoring; focus on overall daily caloric intake.
Time of Day
N/A
How to Do It
- Calculate Caloric Needs: Determine your total daily energy expenditure (TDEE) and add a surplus (e.g., 300-500 calories more than your TDEE).
- Track Calorie Intake: Use a food diary or an app to log food consumption.
- Choose Nutrient-Dense Foods: Focus on quality foods that provide protein, healthy fats, and complex carbohydrates.
- Monitor Physical Activity: Balance your surplus with exercise, focusing on strength training to build muscle.
Required Equipment
- Calorie tracking app or food diary
- Kitchen scale for accurate food measurement
Benefits
- Supports muscle growth and weight gain.
- Can improve strength and athletic performance.
- Helps in recovery and repair of muscles after exercise.
- Beneficial for individuals who are underweight or looking to bulk up.
Why it works
A caloric surplus provides the body with additional energy and nutrients needed for muscle growth and recovery, especially when combined with resistance training.
Possible Side Effects
- Potential for fat gain if surplus is too high or not balanced with exercise.
- May lead to digestive discomfort if increased intake is not managed properly.
Tips
- Gradually increase calorie intake to allow your body to adjust.
- Pair with a regular strength training regime.
- Regularly monitor body composition to ensure gains are in lean muscle, not fat.
- Stay hydrated and get enough sleep to support muscle growth.
Supporting Studies and Articles
- Slater, G. J., & Phillips, S. M. (2011). Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding. Journal of Sports Sciences, 29(sup1), S67-S77. Link
- Garthe, I., Raastad, T., & Sundgot-Borgen, J. (2013). Long-term effect of nutritional counselling on desired gain in body mass and lean body mass. International Journal of Sport Nutrition and Exercise Metabolism, 23(4), 287-294. Link
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. Link
- Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7), 154. Link
