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Old 10-20-2012, 11:20 AM   #71
TheSutterDynasty
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http://journals.lww.com/acsm-msse/Fu...rmance.27.aspx

Quote:
Athletes do not need a diet substantially different from that recommended in the Dietary Guidelines for Americans
Quote:
Resistance exercise may necessitate protein intake in excess of the RDA, as well as that needed for endurance exercise, because additional protein, essential amino acids in particular, is needed along with sufficient energy to support muscle growth (30,31). This is particularly true in the early phase of strength training when the most significant gains in muscle size occurs. The amount of protein needed to maintain muscle mass may be lower for individuals who routinely resistance train because of more efficient protein use (30,31). Recommended protein intakes for strength-trained athletes range from approximately 1.2 to 1.7 g·kg-1·d-1 (30,32).
The ACSM is the gold standard in the States for fitness guidelines. You'd think if this "hypercaloric diet = more muscle" was true, news would have reached them.

I would love to find studies that compare hypercaloric vs maintenance diets for fat free mass (muscle) gains, but I can't. As far as I know, there is absolutely no physiology backing up this stance and it is therefore not worth it to study.
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