Optimizing Protein, Just for Meatheads?
- Dr. Sean Cassleman
- Jun 10, 2024
- 2 min read
Updated: Mar 26
At your local fitness center or in the halls of MMH for that matter, you may hear a couple of gym rats discussing the merits of different protein supplements. Yes, we may be meatheads, but protein does matter and it can have a large impact on achieving your health and fitness goals.
Protein plays a crucial role in both weight loss and muscle gain. Here's a quick breakdown of how protein intake affects these goals:
Protein for Weight Loss
Consuming higher amounts of protein during typical moderate energy-deficient weight loss diets (i.e., 500–750 kcal/d deficit) preserves lean body mass and increases fat loss compared to lower protein intakes. We recommend specific goals around daily protein intake for weight loss. Although it's usually in the range of 1.2 -- 1.5 g/kg (0.5 -- 0.7 g/lb) of body weight its not one size fits all, we need to consider many variables when working with a patient. This higher protein intake helps maintain a higher basal metabolic rate and prevents the loss of muscle mass that often accompanies weight loss.
Protein for Muscle Gain
For building muscle protein is an important player. A systematic review and meta-analysis found that participants who added a protein-rich meal (often containing around 30 grams of protein) and reached 1.6+ g/kg/day gained 300 grams more of fat-free mass (FFM) and lost 400 grams of fat over a three-month period compared to control groups.
Trained individuals may benefit even more from higher protein intakes, with one study showing that trained participants who consumed 1.6+ g/kg/day gained 750 g more FFM than the control group, compared to 150 g for untrained participants.
You may not be a bodybuilder, people have different health and fitness goals, but we all benefit from lean mass. MMH will tailor a specific plan around protein intake to meet your individual goals.
Protein Distribution and Timing
We will work with you to develop a specific plan around when and how much protein to consume. Without a strategy it is easy to get overwhelmed. Some of the issues with timing of protein are nuanced, in our programs we will be there to navigate and develop a meaningful plan.
Higher protein intakes combined with a calorie deficit promote fat loss while preserving lean muscle mass. Higher protein intakes combined with a calorie surplus and resistance training promote muscle growth. Strategy around delivering protein can be confusing and overwhelming. We are here at MMH to guide you and optimize for a great outcome using all the tools at hand.
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