Protein is the KEY

Protein is a vital macronutrient that plays a crucial role in skeletal muscle repair and synthesis. For years, high protein diets have been advocated by resistance trained athletes, and with good reason. Therefore, it is important to examine the research on the matter when the goal is maximizing fat loss while retaining muscle mass.

Studies suggest that an intake of approximately 1.6-2.2 grams per kilogram of body weight is sufficient to meet the needs of most individuals for their fitness goals. While some people may require slightly less, it is not harmful to consume higher levels of protein. It is important to note that exceeding this recommended range is unnecessary and may lead to greater amino acid catabolism and protein oxidation.

For individuals who are looking to bulk up and develop muscle mass through a caloric surplus, an intake of 1.6 grams per kilogram of body weight is associated with the most gains. However, when it comes to contest lean athletes looking to get extra lean, a higher protein intake is necessary to prevent the loss of muscle tissue. Current evidence-based bodybuilding prep-recommendations suggest an intake of 2.3-3.3 grams per kilogram of lean body mass, scaling the intake upwards as individuals become leaner. This is because higher protein intake risks being used for energy, which should be avoided as much as possible.

It is essential to maintain a high protein diet when dieting, particularly when trying to lose fat while retaining muscle mass. Adequate protein intake is critical for optimal body function and to achieve fitness goals. Therefore, it is recommended to consume the recommended amount of protein for your specific fitness goal.