Nutrition
B · Reasonable confidenceDoes more strength training preserve lean mass while dieting?
Subject: Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume
What this means
With 10 or more weekly sets per muscle group, athletes lost little to no lean mass, mostly women. The evidence is too limited for a firm conclusion.
Roth C, Schoenfeld BJ, Behringer M · 2022 · European Journal of Applied Physiology
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Resistance training effectively preserved lean mass during caloric restriction in trained athletes. Higher protein intake and moderate (not extreme) deficits were associated with better lean-mass preservation; there was insufficient data to conclude that higher RT volume adds further benefit.
Who this applies to
Male and female resistance-trained athletes who cut calories to lose body mass.
Size of the research
15 studies; training volume could be calculated for only 4 of them.
What to keep in mind
Most studies reported training details incompletely. Training experience, pre-diet volume and the size of the energy deficit also played a role.
Practical conclusion for REZA
Confirms REZA's approach for trained athletes in a diet phase: higher protein and a moderate (not extreme) deficit best protect muscle mass — adding more training volume isn't a required extra.
View method and source
Methodology
Meta-analysis
Population
Resistance-trained athletes during caloric restriction
Intervention
Caloric restriction with RT in trained athletes
Outcome measures
Lean mass preservation, fat loss
Limitations
Limited studies in trained athletes; incomplete RT variable reporting; heterogeneity.
Original source
DOI: 10.1007/s00421-022-04896-5 · PMID: 35146569
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.