As fitness enthusiasts, most of us have heard that the key to gaining muscle is to eat more calories than we burn. This is commonly known as a calorie surplus. However, there’s a misconception that you can’t gain muscle while undereating (i.e. maintaining a caloric deficit). In this article, we’ll explore this myth and explain why a calorie deficit can hinder your muscle gain goals.
What is undereating?
Undereating occurs when you consume fewer calories than your body needs to maintain its weight. This can lead to weight loss and even malnutrition in severe cases. While undereating is necessary for weight loss, it can be counterproductive for muscle gain.
Can you gain muscle while undereating?
Technically, yes, you can gain muscle while undereating. However, it’s much more challenging and slower than gaining muscle in a calorie surplus. When you undereat, your body prioritizes survival over building muscle. Therefore, it’s crucial to eat enough to give your body the necessary nutrients to build muscle.
Why undereating is not conducive to muscle gain
Muscle growth requires energy. When you don’t consume enough calories, your body doesn’t have the energy it needs to build and repair muscle tissue. This can lead to muscle loss and a decrease in strength.
Moreover, undereating can cause an increase in the stress hormone cortisol. Cortisol can break down muscle tissue for energy, which can hinder your muscle gain goals.
How much should you eat to gain muscle?
The amount of calories you need to eat to gain muscle depends on various factors such as your age, gender, height, weight, and activity level. Generally, you need to consume more calories than your body burns to gain muscle. A good starting point is to consume 250-500 calories more than your maintenance level.
Additionally, it’s essential to consume enough protein to build and repair muscle tissue. Aim for 1-1.5 grams of protein per pound of body weight.
The importance of tracking your food intake
To make sure you’re eating enough, it’s crucial to track your food intake. You can use an app like MyFitnessPal or a food diary to track your calories and macronutrients.
Tracking your food intake also allows you to make adjustments based on your progress. If you’re not gaining muscle, you may need to increase your calorie intake. If you’re gaining too much fat, you may need to adjust your calorie intake or macronutrient ratios.
The bottom line
Undereating can hinder your muscle gain goals. While it’s possible to gain muscle despite maintaining a caloric deficit, it’s much more challenging and slower than gaining muscle in a calorie surplus. Therefore, it’s crucial to eat enough to give your body the necessary nutrients to build muscle. Remember to track your food intake and adjust accordingly based on your progress.