10 nutrition recovery video

Lesson Overview • Understand the role of calories in recovery and muscle growth • Understand proper rates of muscle growth and fat loss • Evaluate training status and apply appropriate c

Recovery Nutrition

Calories for Massing and Cutting

UNIVERSITY

Lesson Overview

• Understand the role of calories in recovery and muscle growth

• Understand proper rates of muscle growth and fat loss

• Evaluate training status and apply appropriate calorie level for goals

Calories and Function

• Providing energy substrate for all body processes

• Providing energy to restore energy stores and power recovery process

• Providing raw materials to rebuild damaged components from training

• Calories are a primary recovery strategy before other nutrition strategies

• Our concern is muscle and fat gain/loss in relation to calories

Factor effecting rate of muscle gain and

retention

• Genetics and Drugs

• Sufficient training stimulus to force adaptation and Training Experience

• Calorie intake

• Sufficient protein, carbohydrate, fats

• Sufficient sleep and relaxation

• Body-fat percentage

• Meal frequency, Nutrient Timing, supplements

Effect of Calorie Level on Protein Response

Hypocaloric (Calorie Deficit)

• 20% calorie deficit shown to decrease protein synthesis 19% following a meal

• 500kcal deficit for 5 days decreased protein synthesis by 27% and

resistance training only restored rates to resting levels

• Increased rate of protein as fuel source

• Decrease in mTOR signaling, Increase in AMPK signaling

• Same bout of training less effective for a growth response

Eucaloric State (Maintenance)

• Anabolic response to resistance training is still suboptimal

• Loss in proteins with protein accretion is at a balance

• Suboptimal to maximize recovery and growth

Hypercaloric (Calorie Surplus)

• Stimulates anabolism even without resistance training

• Optimize protein synthesis and minimize proteolysis

Research on Calorie Surplus

• Untrained subjects, 2000kcal surplus per day for 8 weeks increased fat free mass by 6.6lbs vs control group added no mass and ate at maintenance calories (Rozenek et al)

• In well trained subjects, 600kcal surplus or ad libitum (small surplus

of 200-300kcal), for 12-week resistance training period Gain in

muscle mass were not significantly different but large surplus group had 5x the fat gain (1.1kg vs 0.2kg) (Garth et al)

• In male BBer, 6,000 calorie diet vs 4500 calorie diet, resistance

trained 6 days per week for 4 weeks Muscle mass (2.7% vs 1.1%) Fat gain (7.4% vs 0.8%)

0 2 4 6 8

Muscle Mass Fat Mass

Ribeiro et al 2019

600kcal Control

Research on Calorie Deficit

• 500kcal deficit does not always equal 1lb of fat loss

• Metabolic adaptation ranges per individual

• Tissue loss during a deficit is related to size of the deficit

• Weekly loss of 1kg vs 0.5kg over 4 weeks resulted in 5% decrease in bench press strength and 30% greater drop in testosterone in

women

• Weekly loss of 1.4% vs 0.7% in athletes during calorie restriction for 4

to 11 weeks resulted in fat mass reduction of 21% in fast group and 31% in slow group, lbm increased 2.1% in slow group

• Weight loss rates of 0.5-1.0% ideal for lean body mass retention

• Leaner you become slower the fat loss rate must be Research on BBers increasing energy deficit in later stage of prep had the greatest loss in lean body mass

Estimating Your Training Experience

• Training Experience large dictator of rate of progress

• Beginner: Brand new to training

• Novice: Still able to progress most training loads week to week

• Intermediate: Able to progress most training loads month to month

• Advanced: Progression in loads over months or mesocycles

*You can shift back down based on AAS/GH/slin usage

Calorie Starting Points

Massing

10-20% calorie addition

upper end for beginners

lower end of advanced

0.25-0.5% weight increase per week or every other week

Cutting

20-30% calorie reduction

Lower end for low body fat and advanced level

Higher end for high body fat and beginners

0.5-1.0% weight loss per week

AAS/GH/Slin will alter rates and shift you to more aggressive trajectory

in muscle gain/retention and fat loss

Calorie Cycling

• Rotation of calories to optimize physiology and endocrinology for improved body composition

• Nutrient Timing Strategy

• Calories based on daily energy expenditure

• Lean Massing and Increased muscle retention cutting strategy

• Advanced strategy for weak body parts

Massing

Low/High days

Cheat Meals

Cutting

Low/High days

Refeed days

Diet Breaks

Cheat meals

Calorie Cycling Set up

Intermediate Bulk Male

Maintenance calories: 3000kcal average per day

15% calorie surplus: 3450kcal average per day

Estimate calorie burned training: 200-500 per hour

Training 4 days per week, 1.5 hours (~700kcal)

Training days: 3650kcal Off day: 3250kcal (average kcal ~3500)

Intermediate Cut Male

Maintenance calories: 3000kcal average per day

25% calorie deficit: 2250kcal average per day

Estimate calorie burned training: 200-500 per hour

Training 4 days per week, 1.5 hours (~700kcal)

Training days: 2550kcal Off days: 1850kcal (average kcal ~2250)

*monitor visuals, anthropometrics, performance, recovery, rate of change and adjust in 1-2 weeks

Conclusions

• Calories are the primary nutrition strategy to recover and grow

• Hypercaloric state will optimize results over a deficit or maintenance

• Calories level should be based off goals, training level, and rate of progress

References

Ribeiro AS, Nunes JP, Schoenfeld BJ, Aguiar AF, Cyrino ES Effects of Different Dietary Energy Intake Following Resistance Training on

Muscle Mass and Body Fat in Bodybuilders: A Pilot Study J Hum Kinet

2019;70:125-134 Published 2019 Nov 30

doi:10.2478/hukin-2019-0038

Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and

supplementation J Int Soc Sports Nutr 2014;11:20 Published 2014

May 12 doi:10.1186/1550-2783-11-20

Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for

Bodybuilders in the Off-Season: A Narrative Review Sports (Basel)

2019;7(7):154 Published 2019 Jun 26 doi:10.3390/sports7070154

Schoenfeld B Science and Development of Muscle Hypertrophy

Champaign, IL: Human Kinetics; 2021