Recent research challenges the traditional belief that bulking is necessary for muscle growth. Scientist Jeremy Ethier discovered that excessive caloric intake can lead to unwanted fat gain instead of muscle growth. A 2021 meta-analysis revealed that small caloric deficits can actually promote muscle growth. For beginners, a caloric surplus can be beneficial, while advanced lifters may only need a slight surplus. Nutrition is crucial for muscle growth, providing essential building blocks, energy, recovery support, hormonal balance, prevention of muscle breakdown, overall health benefits, and specific timing benefits.