[NoFlexZone]

I know that you need to be in a caloric surplus (+proper ratio of macros) in order to build muscle. Do you need to be in a caloric surplus to maximize cognitive growth as well? They say learning is about making new connections between neurons, I'm wondering if a caloric surplus is a precondition for growth.

Empirically, I've had mixed results. In fact, I often do better focusing while fasting; but that may be due to other factors like doing work first thing in the morning. Any of you guys have experience with this or have a background in biochem+neuro? lol

[Albertron]

1) Lift heavy
2) Eat at a slight caloric surplus
3) Sleep well

No need to nitpick this stuff. Take care of your body, and your mind will respond positively.

[Dhorv9]

Not entirely sure, but I do know that digesting food takes lots of energy.
After big meals I definitely do not feel like studying or feel super sharp.
You don't need a caloric surplus to learn, as long as you're not starving to death.
I feel the sharpest and most focused when I am doing IF, and drink lots of water and black coffee, or green tea.
Just get your sleep, water, and overall have a good healthy diet and I think from there it doesn't really matter that much

[RichieP]

I dont know if there's any real research on this, but something like a paleo diet with ample healthy fats, vitamins and protein, and low-inflammation from avoiding sugar/wheat/excess carbs, is likely best.

Calorie surplus is necessary for packing on pounds of extra protein-dense muscle... its not going to be as necessary for the relatively small biomass changes involved in new neuronal connections.

I would think calorie deficit wouldn't matter much for learning, but it might affect things like neurotransmitter production, for which you need ample amino acids/ vitamins/healthy fats.

A low-inflammation brain is definitely important. Inflammation restricts neuroplasticity. Getting off the sugar/wheat and bad fats and getting omega-3's in really helps there.

Personally I get the best focus and mental energy from about maintenance calories on a paleo type diet, with MCTs from coconut oil and the nice "calm caffeine" energy you get from steadily drinking green tea as I work. MCTs are also awesome brain fuel and cognitive boosters.

My intuition is that a big calorie deficit will be detrimental... fasting triggers a stress response in your body, and I dont think that's optimal for learning. Intermittent fasting is good for your cognitive health though, check out autophagy.

Sleep is at least as big a factor as diet too.

I would probably also eat carbs after heavy workouts too, for recovery. But not at other times.