This paper deals with the question, whether it is possible to gain lean body mass while in a negative energy balance.
The most important aspect in respect to weight management is energy balance. If the energy balance and thus the relationship between calorie uptake and expenditure is negative, weight-loss is induced. Is the energy balance and therefore the relationship between calorie uptake and expenditure positive, overall weight-gain is induced.
The energy the human body uses is commonly measured in calories. That’s why energy balance can also be described as calorie balance. In the scientific literature it is recommended to maintain a moderate caloric surplus (positive energy balance) in order to build lean body mass efficiently. Alongside the favored caloric surplus a well-rounded strength training regimen should be incorporated. Although lean body mass is preferably gained in a caloric surplus, the question whether or not lean body mass can be gained while in a caloric deficit arises nevertheless.
Table of contents
1. Introduction
2. Gaining lean body mass while in a caloric deficit
a. Garthe, I. et al., (2011)
a. Mettler, S. et al., (2010)
b. Dudgeon, W. et al., (2015)
3. Discussion
4. Conclusion
5. References
1. Introduction
The most important aspect in respect to weight management is energy balance. If the energy balance and thus the relationship between calorie uptake and expenditure is negative, weight-loss is induced. Is the energy balance and therefore the relationship between calorie uptake and expenditure positive, overall weight-gain is induced. The energy the human body uses is commonly measured in calories. That’s why energy balance can also be described as calorie balance. In the scientific literature it is recommended to maintain a moderate caloric surplus (positive energy balance) in order to build lean body mass efficiently (Stiegler, P. & Cunliffe, A., 2006). Alongside the favored caloric surplus a well-rounded strength training regimen should be incorporated. Although lean body mass is preferably gained in a caloric surplus, the question whether or not lean body mass can be gained while in a caloric deficit arises nevertheless.
2. Gaining lean body mass while in a caloric deficit
a. Garthe, I. et al., (2011)
The study conducted by Ina Garthe deals with the effects of two different weight-loss rates (0,5 kg/ week vs. 1,0kg/ week) on body composition in already elite athletes. Therefore 24 participants from the Norwegian Olympic sports center underwent a nutritional counseling and a strength training protocol. The length of the intervention depended on the weight-loss goal of the athlete and the weekly weight-loss rate. In the averaged 8,5 and 5,3 weeks for the slow-reduction respectively the fast-reduction group, both groups decreased their bodyweight by 5,5%. The body weight reduction of -4,2±0,6 differed only in distribution between fat and fat free mass. The slow-reduction group managed to increase their lean body mass by 1,0±0,2kg while decreasing fat mass by -4,9±0,7kg. The fast- reduction group decreased their fat mass significantly by -3,2±0,4kg as well, but also their lean body mass went down by -0,3±0,4.
Consequently a slower weight-loss approach and therefore a moderate caloric deficit seems to be beneficial to preserve or even increase lean body mass while decreasing fat mass.
a. Mettler, S. et al., (2010)
The study compared two macronutrient distributions with one another. After a nutritional assessment and one week of a habitual nutrition pattern the participating athletes were only given 60% of their caloric maintenance level for another 21 days. The macronutrient distribution was 50% carbohydrates, 15% protein and 35% fat and 50% carbohydrates, 35% protein and 15% fat for the control group and the high-protein group respectively. The prescribed diet provided the control group with ~1g/ kg BW and the high-protein group with ~2,3g/ kg BW of dietary protein. Both groups lost roughly the same amount of fat mass, whereas the control group lost a bigger amount of lean body mass and thus more body mass overall.
The study concludes that a diet high in dietary protein helps to preserve lean body mass in contrast to a low-protein diet.
b. Dudgeon, W. et al., (2015)
The study by Dudgeon et al. focuses on the effect of a whey protein supplement given pre- and postexercise on the preservation of lean body mass while in a hypocaloric state. A control group, which ingested a carbohydrate based instead of the whey protein based supplement, was also formed. In combination to the caloric deficit, the subjects were also instructed to participate in a bodybuilding style split resistance training routine for a duration of eight weeks. Both intervention groups managed to loose -2,4±0,7 kg body weight. Though the whey group’s body weight change was solely accounted for by the loss of fat mass, the carbohydrate group’s deficit in body mass was a combination of losses from fat and lean body mass.
The ingestion of amino acids seems to be superior in comparison to the ingestion of carbohydrates around strength training to preserve lean body mass while in a caloric restricted state.
The main point of criticism for the study by Garthe et al. would be the different intervention lengths for both groups. As the slow-reduction group had longer intervention times overall, they also underwent the physical training stimulus for a longer period. This may in part explain the gained lean body mass. In the study by Dudgeon et al. the participants underwent a bodybuilding style split resistance training routine in which every muscle group was targeted only once a week. Maybe a training routine with a more frequent mechanical stress stimulus would have elicited an increase in lean body mass beyond the point of maintenance.
4. Conclusion
Even though it is easier to gain lean body mass in a (moderate) positive energy balance, it is still possible in a negative energy balance if several aspects are kept in mind. The first thing that affects gains that can be made would be the training status. More experienced athletes with already higher magnitudes of lean tissue may have a harder time gaining than beginners do. It should also be noted to keep the caloric deficit relatively moderate at about 400 kcal for leaner subjects. As there is a curvilinear relationship between the initial body fat and the loss of lean body mass, subjects with a higher body fat percentage may choose a higher deficit. A sufficient amount of protein should be consumed, as well6. A practical guideline would be to increase the uptake of dietary protein up to 22,5 g/ kg BW when in a negative energy balance. Another point to take into consideration is the ingestion of a (whey) protein based meal or supplement before and after a training session as it seems to be beneficial to preserve lean body mass especially under hypocaloric conditions.
5. References
- Churchward-Venne, T. et al. (2012). Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids. 45(2): 231-240
- Dudgeon, W. et al. (2015). Effect of whey protein in conjunction with a caloric-restricted diet and resistance training. Journal of strength and conditioning research. 31(5): 1353-1361
- Garthe, I. et al. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism. 97-104
- Mettler, S. et al. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise. 42(2): 326-337
- Stiegler, P., Cunliffe, A. (2006). The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight-loss. Sports Medicine.36 (3): 239-262
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- Citation du texte
- Nicolai Hepp (Auteur), 2018, Gaining lean body mass while in a caloric deficit. A short analysis, Munich, GRIN Verlag, https://www.grin.com/document/1002966
