Why eating too little can stop muscles from growing
Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle protein synthesis dropped even with high protein intake (2.2 g/kg lean mass/day) and standardized exercise.
Common belief: protein drives muscle growth. This shows energy availability overrides protein intake—even when protein is optimal.
Practical Takeaways
Female athletes or fitness enthusiasts should aim for at least 40–50 kcal per kg of lean mass daily to support muscle maintenance during training.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle protein synthesis dropped even with high protein intake (2.2 g/kg lean mass/day) and standardized exercise.
Common belief: protein drives muscle growth. This shows energy availability overrides protein intake—even when protein is optimal.
Practical Takeaways
Female athletes or fitness enthusiasts should aim for at least 40–50 kcal per kg of lean mass daily to support muscle maintenance during training.
Publication
Journal
The Journal of Physiology
Year
2023
Authors
Mikkel Oxfeldt, Stuart M Phillips, O. E. Andersen, F. Johansen, Maj Bangshaab, Jeyanthini Risikesan, James McKendry, A. Melin, M. Hansen
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Claims (3)
Even if female athletes eat enough protein, not eating enough total calories can still stop their muscles from getting stronger or recovering properly during training.
When female athletes don't eat enough, their bodies start breaking down muscle, slow down their metabolism, and reduce key hormones that help build and maintain muscle.
When female athletes don't eat enough to cover both their workouts and basic body needs, their muscles stop building protein as well, which could make them weaker or slower to recover.