In this episode of the Lift Podcast, we’re diving into new protein research that could change how you approach muscle growth, fat loss, and nutrition. A brand new study analyzed 29 protein studies, revealing how higher protein intake directly impacts muscle retention and growth—especially in a deficit. If you're trying to get lean without losing muscle, this episode breaks down what you need to know!
Episode Summary:
In this episode of the Lift Podcast, we’re diving into new protein research that could change how you approach muscle growth, fat loss, and nutrition. A brand new study analyzed 29 protein studies, revealing how higher protein intake directly impacts muscle retention and growth—especially in a deficit. If you're trying to get lean without losing muscle, this episode breaks down what you need to know!
Key Takeaways:
🔹 Higher Protein Intake = More Muscle Retention & Growth
The study found a linear relationship between protein intake and muscle retention.
The more protein participants consumed (up to 4g/kg body weight), the better they preserved lean mass during fat loss.
🔹 The Best Protein Targets Based on Your Goals:
📉 If You’re in a Caloric Deficit:
2.5g - 3.0g/kg of body weight for max muscle retention & fat loss.
The more aggressive your deficit, the more protein you should aim for.
📈 If You’re at Maintenance or in a Surplus:
2.0g/kg of body weight is ideal—your body has enough resources to maintain muscle.
No need to go excessively high on protein when calories aren’t restricted.
🔹 Why This Matters in a Deficit:
When in a calorie deficit, your body can break down muscle for energy.
Higher protein intake prevents muscle loss by ensuring your body has enough amino acids.
The worst-case scenario? Excess protein just becomes extra energy—it won’t hurt you!
🔹 Protein vs. Fats vs. Carbs: Finding the Balance
✅ You need a minimum amount of fat (0.5g/kg of body weight) for hormone health.
✅ Carbs fuel gym performance, so don’t eliminate them entirely.
✅ Protein should increase in priority the deeper your deficit gets.
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