To eat or not to eat: Does overeating lead to muscle growth?

Those who seek a faster path to a chiselled physique and bigger muscles often resort to overeating to increase the rate of muscle growth. They believe in the notion of ‘eat big to get big’. From protein concoctions to elixirs believed to possess extraordinary muscle-building properties, a muscle-building diet comprises facts, fads, fiction and everything in between. However, the question remains: can you enhance muscle growth through overeating?

Hypertrophy is the process by which the size and strength of the muscle tissues increase, in response to various stimuli, such as resistance training, nutrition and hormonal influences.

Role of protein in muscle growth

Nutrition plays a vital role in muscle growth.

“Muscles are made up of small units of protein, the building blocks. So, to increase muscle mass, you need adequate amounts of protein [in the diet],” says Dr Meher Prasad, senior consultant, endocrinology and diabetology, Fortis Hospital, Vadapalani, Chennai.

A high protein, calorie surplus diet is required to provide the energy and building blocks needed for muscle growth. Large amounts of essential amino acids (amino acids that are not produced by the body) are used to build muscle tissue. To maximise muscle protein accretion, it is recommended that individuals engaged in regular resistance training should have a daily protein intake of around 1.6 g/kg/day or up to 2.2 g/kg/day. This intake can be achieved by consuming three meals, each containing around 0.53 g/kg protein, or four meals containing around 0.4g/kg protein. For an individual weighing 60 kg, that would be 31 grams of protein per meal (three meals per day) or 24 grams per meal (four meals per day). The body absorbs around 31 grams of protein from 100 grams of chicken breast.

Effect of overeating on body composition

It may seem that overeating protein would lead to more muscle growth. However, it is quite the contrary, say experts and studies. Overeating or excessive calorie consumption need not result in greater muscle growth, and may even have detrimental effects on the body, leading to several health implications.

“Overeating can cause many health complications,” says Samreen Sharieff, a Bengaluru-based nutritionist and diabetes instructor. “It leads to unhealthy weight gain and increases the chances of non-communicable conditions like diabetes, hypertension, high cholesterol levels, etc. It disrupts the natural balance between the hunger and satiety hormones [ghrelin and leptin].”

A study analysing the effect of overfeeding on muscle protein synthesis in young, resistance-trained males found that despite an increase in overall calorie intake, muscle protein synthesis did not increase proportionally. The additional calories caused an increase in fat mass rather than muscle growth.

“Fat can accumulate in between and within the muscles, as well as in the skin around the muscles,” says Dr Prasad. “While fat accumulation will make the muscles seem bulky, it will not make them stronger. You will not be able to use them to increase your lifting and workout performance.”

Another study published in the journal Frontiers in Nutrition found that excess calorie intake did not result in additional muscle growth or strength in resistance-trained individuals compared to what was achieved with a balanced calorie intake. Moreover, your bones are directly affected by excessive protein intake.

“Diet which is high in protein generates a large amount of acid in body fluids,” says Sharieff. “The extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys and liver. Moreover, high-protein diets may also be associated with increased risk for coronary heart condition due to intake of saturated fat and cholesterol.”

Balance is key

Having a balanced diet with a healthy amount of protein is the way to go for muscle gain.

“In order to build muscle, one should focus on consuming a nutritious and well-balanced meal. All meals should contain at least three to four food groups to get the best combination of nutrients,” says Sharieff.

Dr Prasad adds, “Generally, eating healthy on a regular basis and working out for about 40 minutes a day (five days a week) should be good. However, for people who are building muscle for a sport, it’s a different story. They must get a trainer or nutritionist who can guide them to eat right and exercise right. They also need to rest properly for optimal results.”

Takeaways

• Proteins are the building blocks of the body, and consuming a healthy amount of protein is key to muscle growth.
• Excessive calorie consumption or overeating will increase fat mass rather than improve muscle growth.
• While protein is essential for muscle growth, it should be part of a well-balanced diet that includes a good amount of carbohydrates and fats to maintain healthy body composition.