Caloric Surplus Strategies for Athletes

Aug 30, 2024

Lecture Notes: Renaissance Periodization Study Discussion

Introduction

  • Discussion between Dr. Mike and Dr. Eric Helms
  • Focus on a study about calorie surplus impact on athletes

Key Participants

  • Dr. Mike: Host, Renaissance Periodization
  • Dr. Eric Helms: Guest, strength conditioning and body composition researcher

Study Overview

  • Objective: To determine effects of different calorie surpluses on athletes
  • Participants: Trained men and women with significant lifting experience
  • Groups:
    • Maintenance calories
    • 5% surplus
    • 15% surplus

Study Findings

  • Calorie Disparity: 600 calorie difference between dietitian-guided and self-guided groups
  • Strength and Body Composition: No significant advantages in higher calorie group
  • Performance Metrics:
    • Jump height and sprint times worsened with higher calories
    • Greater fat gain in higher calorie group
  • Historical Studies: Referenced studies by Rosnick and G from other researchers

Discussion Points

  • Training Age and Caloric Surplus:
    • Training experience affects how surplus impacts muscle gain
    • Advanced lifters should be cautious with surplus size
  • Surplus Guidelines:
    • 200-400 calorie surplus recommended for most
    • Monitor body weight and composition for adjustments

Practical Recommendations

  • Visual Inspection: Use mirror checks along with weight tracking
  • Mini-Cuts: Periodically reduce fat gain without significant muscle loss
  • Biofeedback: Assess energy levels, recovery, and sleep quality
  • Surplus Size: Avoid excessive surplus unless prepared for fat gain consequences

Advanced Lifters

  • Precision in Surplus: Advanced athletes can monitor smaller surpluses if precise
  • Use of Multiple Metrics: Important for advanced lifters to rely on various biofeedback measures

Conclusion

  • Dreamer Bulking: Effective mainly for beginners
  • Moderation in Surplus: Best for sustained muscle gain
  • Awareness in Dieting: Maintain balance to avoid excessive fat gain
  • Resource Recommendations: Mass Research Review for further insights into applying scientific findings

Eric Helms Resources

  • Mass Research Review: Monthly insights into scientific studies
  • YouTube Channel: Weekly office hours for live Q&A

Final Thoughts

  • Emphasis on evidence-based training and nutrition approaches
  • Encouragement to explore additional resources for comprehensive understanding

This session underscores the importance of a balanced approach to caloric surplus and the nuanced understanding required for training and body composition improvements. The insights shared highlight evidence-based practices and offer practical advice for athletes aiming to optimize their performance.