How To Cut Fat While Building Muscle With Protein
The recommendations are evidenced-backed, and unanimous across nutrition and fitness communities:
1) To build muscle and strength, eat at a caloric surplus and a high amount of protein (0.6g-1.0g/lb of body weight, depending on activity level)
(Want to know exactly how much protein you need per day? Read more here.)
However, what about gaining muscle WHILE losing fat?
Enter: USF Study On Protein For Muscle Growth And Fat Loss
A study conducted at USF Performance & Physique Enhancement Laboratory in 2018 highlights the importance of protein for muscle growth and fat loss.
The 8 week study involved two groups of aspiring female physique athletes. All subjects trained 4x a week and strived to increase strength. Both groups were consuming on average .7 grams per pound of bodyweight per day of protein (90 grams a day for a 135 lb woman).
The first group increased their protein intake from .7 to 1.1 grams per pound per day. They ended up gaining 4.6 lbs of muscle mass while simultaneously losing 2.4 lbs of fat. Calories and macros ended up being around 1800 per day with roughly a 33% split between carbs, protein, and fat.
The second group decreased their protein intake from .7 to .4 grams per pound per day (50 grams per day for a 135 lb woman). They ended up gaining 1.3 lbs of muscle mass while simultaneously losing 1.8 lbs of fat. Calories and macros ended up being around 1400 per day with a 50/16/34% split between carbs, protein, and fat.
In summary, over the course of the 8 week of study, athletes in the high protein group gained 2.5x more muscle, and burned 33% more fat than the low protein group.
Over the long-term, eating an adequate amount of protein can have huge impacts on your physique and performance.
Make sure you understand what your daily protein intake levels should be, and are hitting them religiously.
Need a tasty and simple way to get more protein your diet? Try Proteina today.