drtbear1967
Musclechemistry Board Certified Member
The Benefits of a High Protein Diet, when dieting
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Protein has long been identified as a critical macronutrient to consider in skeletal muscle repair and synthesis. Indeed, resistance trained athletes have advocated high protein diets for many years, therefore let's see what the research says on the matter.
Intakes that cover most common 'fitness goals', around ~2.2g x kg seem to be safe, according to research.
When it comes to bulking and developing muscle mass through a caloric surplus, an intake of 1.6-2.2g x kg of bw (~.8g-1g/lb) is associated with the most gains.
Exceeding this upper range likely offers no further benefit in muscle gains and simply promotes greater amino acid carabolism & protein oxidation, however it can be an option to manage hunger levels since protein is the most satiating macronutrient (G.J. Slater et al. 2019)
When the goal is muscle retention, protein intake needs to be higher in order to prevent 𝘵𝘩𝘦 𝘶𝘴𝘦 𝘰𝘧 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘰𝘳 𝘦𝘯𝘦𝘳𝘨𝘺. Current evidence based recommendations suggest to keep the intake at 2.3-3.1g x kg of LBM, scaling the intake upwards as you get leaner.
References:
https://www.frontiersin.org/articles/10.3389/fnut.2019.00131/full
https://www.researchgate.net/publication/322033526_Resistance_Training_During_A_12-Week_Protein_Supplemented_VLCD_Treatment_Enhances_Weight-Loss_Outcomes_In_OBESE_Patients
️
Protein has long been identified as a critical macronutrient to consider in skeletal muscle repair and synthesis. Indeed, resistance trained athletes have advocated high protein diets for many years, therefore let's see what the research says on the matter.
Intakes that cover most common 'fitness goals', around ~2.2g x kg seem to be safe, according to research.
When it comes to bulking and developing muscle mass through a caloric surplus, an intake of 1.6-2.2g x kg of bw (~.8g-1g/lb) is associated with the most gains.
Exceeding this upper range likely offers no further benefit in muscle gains and simply promotes greater amino acid carabolism & protein oxidation, however it can be an option to manage hunger levels since protein is the most satiating macronutrient (G.J. Slater et al. 2019)
When the goal is muscle retention, protein intake needs to be higher in order to prevent 𝘵𝘩𝘦 𝘶𝘴𝘦 𝘰𝘧 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘰𝘳 𝘦𝘯𝘦𝘳𝘨𝘺. Current evidence based recommendations suggest to keep the intake at 2.3-3.1g x kg of LBM, scaling the intake upwards as you get leaner.
References:
https://www.frontiersin.org/articles/10.3389/fnut.2019.00131/full
https://www.researchgate.net/publication/322033526_Resistance_Training_During_A_12-Week_Protein_Supplemented_VLCD_Treatment_Enhances_Weight-Loss_Outcomes_In_OBESE_Patients
