Macro partitioning
Natural bodybuilders in contest preparation should consume 2.3-3.1 g/kg of lean body mass per day of protein to maximize lean body mass retention.
Calculate your lean body mass (LBM) and multiply it by 2.3 to 3.1 to determine your daily protein target in grams. For example, if your LBM is 150 lbs (approx 68 kg), aim for 156-211 grams of protein per day. This high intake is crucial to prevent muscle loss while you are dieting. If you are leaner or have a larger caloric deficit, aim for the higher end of this range.
Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein...
Why this rating
Based on multiple human studies comparing protein intakes (0.8-2.3 g/kg) showing greater LBM preservation at higher intakes during caloric restriction.
Source
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
Eric R. Helms et al. · Journal of the International Society of Sports Nutrition · 2014
DOI 10.1186/1550-2783-11-20
More from this paper
- To maximize lean body mass retention during caloric restriction, natural bodybuilders should aim for a weekly bodyweight loss rate of 0.5% to 1%.Good
- Creatine monohydrate, caffeine, and beta-alanine are the only popular supplements with beneficial effects relevant to natural bodybuilding contest preparation.Good
- Eating three to six meals per day with 0.4-0.5 g/kg of protein in meals surrounding resistance training likely maximizes theoretical benefits of nutrient timing, but alterations in timing and frequency have little effect on fat loss or lean mass retention.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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