BRAND NEW Study on How Much Protein During Fat Loss to Maintain Muscle: Dr. Martin Refalo

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In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study:

Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025).

This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If you’ve ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you!

What We Cover in This Episode:

-What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction?

-How does protein intake affect lean muscle retention across different levels of caloric deficits?

-Does going above the commonly recommended 1.6 g/kg improve muscle retention?

-What are the potential upper limits of protein intake for maximizing muscle preservation?

-How does resistance training influence protein requirements during a diet?

-Differences between male and female subjects—should women aim for different targets?

-Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains.

Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training.

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