Research
Macro partitioning
Higher protein intake (1.3-1.6 g/kg body weight) during caloric restriction preserves or increases lean muscle mass and strength, whereas standard protein intakes may fail to prevent muscle loss.
If you are trying to lose weight while maintaining your muscle, aim for 1.3 to 1.6 grams of protein per kilogram of body weight each day. Combine this with resistance training. This higher protein intake helps ensure that the weight you lose comes from fat, not muscle, and can even help you get stronger during your diet.
GoodSupportsHIGH confidence
Evidence points to a higher protein intake in combination with resistance exercise as being efficacious in allowing preservation, and on occasion increases, in skeletal muscle mass with dietary energy restriction aimed at the promotion of weight loss.
Why this rating
Based on multiple clinical trials cited (Josse et al., Garthe et al.).
Source
A Brief Review of Critical Processes in Exercise-Induced Muscular Hypertrophy
Stuart M. Phillips · Sports Medicine · 2014
narrative_reviewCited 266×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →