Don't Lose Muscle While Dieting

Don’t Lose Muscle While Dieting – Dieting robs you of both fat and muscle, unless you keep protein intake high to preserve the muscle. This study gives us some specifics:
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Scientists recruited 20 bodybuilders between the ages of 18 and 40. Prior to the study, they ingested about 1.6 grams of protein per kilogram (for a 200-pound bodybuilder, that equals about 145g of protein) per day. All subjects were put on diets where they consumed 40% fewer calories than they normally burned each day. The first group just ate less of what they normally ate. Proportionately, their protein intake thus fell to about 1 gram per kilogram per day. The second group of dieters substituted protein shakes for carbs and fats and increased their daily protein intake to 2.3 grams per kilogram (about 207g for our 200-pound lifter).
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The Results: The group that ate 2.3g of protein per kilogram lost hardly any muscle mass; virtually all of their weight loss was comprised of fat. The lower protein group, however, lost equal amounts of fat and muscle.
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When dieting, make sure you’re at least getting 1 gram of protein per pound of bodyweight (or about 35% of your caloric intake). Based on common sense and experience, protein shakes help a lot. They make getting 1 gram per pound of bodyweight pretty easy. Choose one with a high quality blend of proteins that includes micellar casein