Is it not feasible to avoid gaining fat while eating to increase muscle mass?
Anna Schmidt
2026-03-25
6 min. read
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Delivering the appropriate quantity of nutrients in conjunction with systematic physical activity promotes better development of anabolic processes than merely dieting or exercising. If we aspire to augment our muscle mass, we should contemplate implementing a suitable training regimen and balancing our diet. Which nutrients should we focus on specifically?
Additional energy equilibrium
In a long-term context, an excess of 1000 calories per day for 6 days a week over a 12-week period (with low physical activity) resulted in an increase in fat mass by an average of 5.4 kg, compared to a fat-free mass gain of just 2.7 kg. In the case of building muscle mass, it is necessary to increase energy intake. Approximately 20% of the basal metabolic rate is used for protein conversion in the body. In order to increase muscle, the body requires an increased energy supply to: - meet the effort associated with performing exercises (e.g. squats, deadlifts, military press, pull-ups); - support transformations related to the synthesis and degradation of proteins; - increase the basal metabolic rate with the growth of muscle mass; - satisfy the increased demand for amino acids required for the synthesis of muscle proteins. A calorie deficit, however, does not seem conducive to building fat-free muscle mass. In a study by Areta J.L. and colleagues, muscle protein synthesis decreased by 30% when participants adhered to a restrictive diet (30 kcal/kg fat-free mass per day) and performed strength training for 5 days. However, an increase in calorie intake of 350-470 kcal per day, as suggested by a review article by Slater G.J. and colleagues, can be beneficial, provided that body composition is regularly monitored. The body's response to increased calorie intake is individual and depends on age, level of training, and genetic predispositions. An excess of energy without adequate protein intake, however, appears to be insufficient.
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