Research
Macro partitioning
During energy restriction (weight loss), athletes should increase protein intake to 1.8–2.0 g · kg−1 · day−1 to prevent the loss of lean muscle mass.
If you are cutting calories to lose fat, increase your protein intake to 1.8–2.0 grams per kilogram of body weight daily. This higher intake helps protect your muscle mass while you lose fat, especially if you are also resistance training.
GoodSupportsHIGH confidence
Elevated protein consumption, as high as 1.8–2.0 g · kg−1 · day−1 depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss.
Why this rating
Based on consensus and cited studies showing synergy between resistance exercise and high protein during weight loss.
Source
Dietary protein for athletes: From requirements to optimum adaptation
Stuart M. Phillips et al. · Journal of Sports Sciences · 2011
narrative_reviewCited 500×
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