More Protein Helps Athletes Keep Muscle While Dieting
Increased protein intake reduces lean body mass loss during weight loss in athletes.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Fat loss was not significantly different between groups despite the high-protein group losing 1.5 kg total weight vs. 3.0 kg in the control group.
People assume more protein = more fat loss, but here, protein only protected muscle—fat loss was identical. This flips the script on protein = fat burner myths.
Practical Takeaways
If you're an athlete cutting calories, aim for 2.3 grams of protein per kilogram of body weight daily to minimize muscle loss.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Fat loss was not significantly different between groups despite the high-protein group losing 1.5 kg total weight vs. 3.0 kg in the control group.
People assume more protein = more fat loss, but here, protein only protected muscle—fat loss was identical. This flips the script on protein = fat burner myths.
Practical Takeaways
If you're an athlete cutting calories, aim for 2.3 grams of protein per kilogram of body weight daily to minimize muscle loss.
Publication
Journal
Medicine and science in sports and exercise
Year
2010
Authors
S. Mettler, N. Mitchell, K. Tipton
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Claims (2)
When athletes are trying to lose weight by eating fewer calories, eating more protein (about 2.3 grams per kilogram of body weight) helps them keep more of their muscle compared to eating less protein (about 1 gram per kilogram).
Increased total daily energy expenditure from high-protein diets is mediated by elevated fat-free mass resulting from enhanced muscle protein synthesis, not by sustained diet-induced thermogenesis.