How to Build Muscle and Get Lean At The Same Time

The debate over whether it's possible to build muscle and get lean at the same time has been ongoing among fitness enthusiasts and professionals for years. The argument stems from the fact that building muscle typically requires a calorie surplus (eating more calories than you burn in a day), while getting leaner requires burning more calories than you consume - two opposing states. However, recent research supports the notion that it's possible to build muscle and lose fat simultaneously, so long as the calorie surplus comes primarily from a high protein diet.

Studies published in the Journal of the International Society of Sports Nutrition (ISSN) have highlighted the role of protein in muscle building and fat loss. A high protein intake can lead to improved body composition, even when consuming more calories than you burn in a day (calorie surplus). Protein has a higher thermic effect than other macronutrients, meaning your body burns more calories digesting protein compared to fats and carbohydrates. This translates to an increase in the amount of calories burned throughout the day as you increase your protein intake.

In one study, researchers found that higher protein intakes of 2.3–3.1 grams of protein per kilogram of fat-free mass may be required to maximize muscle retention in lean, resistance-trained subjects when consuming fewer calories than they burn. In other words, if you want to try and lose weight in a calorie deficit without sacrificing muscle, you should eat more protein and perform regular heavy resistance training.

For example, a 180-pound male with roughly 15% body fat and a fat-free mass of 153 pounds (69 kilograms) should consume approximately 153 - 214 grams of protein per day. This may seem challenging at first, but eating high-protein foods like chicken breast, cooked lentils, and protein powder can help meet your protein needs. Be sure to eat good quality protein sources that provide all the essential amino acids your body needs to build and repair muscle tissue.

While protein is important, carbohydrates are also essential because they provide the energy you need to fuel intense workouts and replenish your muscles' energy stores. Consuming carbohydrates before and after your workouts can provide the energy you need to power through your training sessions and promote recovery and growth.

Low-carb diets, including the popular ketogenic diet, may be effective for fast fat loss but can impede muscle-building efforts. Carbohydrates play an important role in muscle building as they provide energy and can be stored as glycogen in muscles, giving them a fuller appearance. The right amount and type of carbohydrates at the right time are critical for maximizing performance, muscle size, and appearance.

In addition to protein and carbohydrates, consuming good dietary fats is also important. Healthy fats play a crucial role in hormone production, including testosterone, which is essential for muscle growth. Sources of healthy fats include avocados, nuts, seeds, flax, and fatty fish like salmon.

To build muscle and achieve a lean physique, consume a high-protein diet, maintain a moderate carbohydrate intake, and engage in regular resistance training. This approach not only supports muscle growth and recovery but also helps maintain a lean physique by boosting metabolic rate and promoting fat loss.

Remember, consistency is the most important thing for achieving your fitness goals. Adjust your diet and training based on your individual needs and progress. Adequate sleep, stress management, and a positive mindset are also key to building muscle and achieving a lean physique.

References:

1. Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P37.
2. Cribb, P. J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Journal of the International Society of Sports Nutrition, 3(1), 45.
3. Phillips, S. M. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of the International Society of Sports Nutrition, 8(Suppl 1), S4.
4. Aragon, A. A., Schoenfeld, B. J., Wildman, R., Kleiner, S., VanDusseldorp, T., Taylor, L., ... & Stout, J. R. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14(1), 16.