Nutrition
C · Interpret with cautionNutrition advice for bodybuilders outside competition season
Subject: Nutrition recommendations for strength and bodybuilders in the off-season
What this means
The authors advise eating about 10 to 20 percent more energy than you use, spreading protein over 3 to 6 meals and eating at least 3 to 5 grams of carbohydrate per kilo of bodyweight per day.
Iraki J, Fitschen P, Espinar S, Helms E · 2019 · Sports (Basel) 7(7):154
What does this rating mean?
Limited, mixed or hard-to-translate evidence. Useful as direction, not as a rule.
Findings
For muscle gain with limited fat gain, a modest calorie surplus (roughly 10-20% above maintenance) with sufficient protein spread across the day is usually recommended — advice from a narrative review, not a hard prescription.
Who this applies to
Natural bodybuilders outside competition season, with separate advice for beginners and advanced lifters.
What to keep in mind
This is a descriptive overview of earlier literature without a new experiment. For the supplements mentioned, the authors only say they might have an effect.
Practical conclusion for REZA
A moderate calorie surplus with adequate protein is a reasonable starting point for those wanting to limit fat gain while building, adjusted to the individual.
View method and source
Methodology
Narrative review
Limitations
Based on a narrative review of the literature, not a single randomised comparison; the optimal surplus varies per person and training phase.
Original source
DOI: 10.3390/sports7070154 · PMID: 31247944
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.