Maximizing Fat Loss

The Importance of a High Protein Diet When Dieting (especially when getting very lean)

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 amounts of protein.

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 may be necessary to prevent the loss of muscle tissue, therefore, scaling upwards to the 2.2g/kg might offer better outcomes. Some papers suggest to go as high as 2.3-3.3 grams per kilogram of lean body mass*, for contest-level bodybuilders. This is because higher protein intake risks being used for energy, which should be avoided as much as possible when you want to preserve much mass.

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