High Protein for fat loss

The Benefits of a High Protein Diet, when dieting⭕️⁣⁣⁣⁣
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Protein has long been identified as a critical macronutrient to consider in skeletal muscle repair and synthesis. Indeed, resistance trained athletes have advocated high protein diets for many years, and rightfully so. Therefore let’s see what the research says on the matter when the goal is maximizing fat loss & retaining muscle mass.
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Intakes that cover most common ‘fitness goals’, can be met at around ~2.2g x kg, according to research. Most people can get away with slightly less too, but as we’ve seen in a previous post, high protein intakes are not dangerous, so it’s not a bad idea to err on the higher side anyway.
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When it comes to bulking and developing muscle mass through a caloric surplus, an intake of 1.6 x kg of bw is associated with the most gains.⁣⁣⁣
Exceeding this upper range likely offers no further benefit and simply promotes greater amino acid carabolism & protein oxidation.⁣⁣⁣
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For contest lean athletes, looking to get extra lean it can make sense to increase P intake: in fact, when the goal is muscle retention, protein intake needs to be higher in order to prevent 𝘵𝘩𝘦 𝘶𝘴𝘦 𝘰𝘧 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘰𝘳 𝘦𝘯𝘦𝘳𝘨𝘺. Current evidence based recommendations suggest to keep the intake at 2.3-3.3g x kg of LBM, scaling the intake upwards as you get leaner. The reason is simple: more protein risks being used for energy, and ideally, we’d want to avoid that, hence why protein intake should increase as we approach high levels of leanness!