Energy deficit slows lean mass gain, but not strength gain

Subject: Energy deficit slows fat-free mass gain, but not strength

What this means

Resistance training in an energy deficit produced smaller lean mass gains than without a deficit. Strength gains were similar. A deficit of about 500 kcal per day prevented lean mass gains.

Murphy C, Koehler K · 2022 · Scandinavian Journal of Medicine & Science in Sports 32(1):125-137

What does this rating mean?

Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.

Findings

Training in an energy deficit limits the build-up of fat-free mass, while strength gains hold up better.

Who this applies to

People doing resistance training for at least 3 weeks while eating less energy than they used.

What to keep in mind

Part of the comparison was made between separate studies with similar participants. The abstract does not state how many studies or participants were included.

Practical conclusion for REZA

The main evidence behind how REZA structures a fat-loss phase. The deficit is kept deliberately moderate and strength training continues.

View method and source

Methodology

Meta-analysis with meta-regression

Original source

DOI: 10.1111/sms.14075 · PMID: 34623696

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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.

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