Nutrition recommendations for strength and bodybuilders in the off-season

Methodology

Narrative review

Findings

For muscle gain with limited fat gain, a modest calorie surplus (roughly 10-20% above maintenance) with sufficient protein spread across the day is usually recommended — advice from a narrative review, not a hard prescription.

Limitations

Based on a narrative review of the literature, not a single randomised comparison; the optimal surplus varies per person and training phase.

Practical conclusion for REZA

A moderate calorie surplus with adequate protein is a reasonable starting point for those wanting to limit fat gain while building, adjusted to the individual.

Original source

DOI: 10.3390/sports7070154 · PMID: 31247944