More protein helps build muscle and burn fat when eating less and working out hard
Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Participants in a severe 40% calorie deficit gained muscle mass, especially on high protein.
Most people assume you can’t build muscle when eating far fewer calories—this study shows it’s possible under extreme conditions with high protein and intense training.
Practical Takeaways
If you're in a calorie deficit and doing intense training, consider increasing protein intake to around 2.4 g/kg/day to support muscle gain and fat loss.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Participants in a severe 40% calorie deficit gained muscle mass, especially on high protein.
Most people assume you can’t build muscle when eating far fewer calories—this study shows it’s possible under extreme conditions with high protein and intense training.
Practical Takeaways
If you're in a calorie deficit and doing intense training, consider increasing protein intake to around 2.4 g/kg/day to support muscle gain and fat loss.
Publication
Journal
The American journal of clinical nutrition
Year
2016
Authors
Thomas M. Longland, Sara Y Oikawa, C. Mitchell, M. Devries, Stuart M Phillips
Related Content
Claims (3)
If young guys eat more protein while working out hard and cutting calories for a month, they’ll gain more muscle and lose more fat compared to eating less protein.
If young guys lift weights hard and do intense workouts while eating less for a month, chugging 2.4 grams of protein per pound of muscle each day helps them gain more muscle and lose more fat than eating half that much protein.
When young guys burn more calories than they eat and work out hard, their stress hormone (cortisol) changes—and that’s linked to shifts in muscle and fat. But it doesn’t explain much about why people’s bodies change differently.