Requirements for building muscles
If you want to build muscle, just lifting heavy weights isn't enough. The body needs an abundance of energy, protein and other nutrients to create new muscle tissue. The reason behind this is that people who consume less than their daily calorie requirements for a long period of time may find it difficult to increase muscle mass despite resistance training.
Importance of calorie surplus
One study found that performing resistance training in a prolonged energy deficit may affect lean mass gains. In this context, the role of calorie surplus is important.
What is calorie surplus?
Calorie surplus means you are consuming slightly more calories than your daily energy requirement. Let's say a person needs about 2,200 calories per day to maintain weight.
Extra calories for muscle gain
If you want to gain muscle, start eating 2,500 calories, which will leave you with a surplus of about 300 calories per day. This extra energy can help your body during training, recovery and tissue formation.
How many extra calories do you need daily?
For muscle gain, it is recommended to consume approximately 300-500 extra calories daily. This is not a general rule.
Determining Calorie Needs
According to the Cleveland Clinic, a fixed number for muscle gain, like 2,500 or 3,000 calories, may not be appropriate for everyone. Your daily requirement depends on several factors.
role of protein
Increasing calories is important, but protein is one of the most essential nutrients for building muscle. According to the International Society of Sports Nutrition, approximately 1.4-2.0 grams of protein per kilogram of body weight per day is considered appropriate for individuals who exercise.
example of protein intake
For example, if a person weighs 70 kg, then at the rate of 1.4-2.0 g per kg, he will need about 98-140 g of protein per day.