Chasing Clarity: Health & Fitness Podcast HOW MUCH PROTEIN SHOULD YOU EAT DURING A FAT LOSS PHASE? | EP. 150
Feb 20, 2025
Explore the vital role of protein in a fat loss phase and how it influences muscle preservation. Discover evidence highlighting the increase in protein requirements when in a calorie deficit and its effects on muscle protein synthesis. Brandon breaks down recent research that shows higher protein intake leads to better outcomes for maintaining lean mass. Practical tips for protein targets and the synergy between resistance training and dietary protein are also discussed. It's all about maximizing results while dieting!
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Protein Is Top Priority
- Protein is the highest-priority macronutrient for body composition, satiety, thermogenesis, and insulin sensitivity.
- Brandon DeCruz states protein increases muscle protein synthesis and helps preserve metabolically active lean mass during fat loss.
High Protein Increases Metabolism
- High-protein diets raise diet-induced thermogenesis and preserve resting energy expenditure by protecting fat-free mass.
- Clinical trials up to 6–12 months show high protein aids weight loss and helps prevent weight regain.
Deficits Shift Protein Balance
- Energy deficits reduce muscle protein synthesis and increase muscle protein breakdown and oxidation, impairing muscle retention.
- Combining progressive resistance training with adequate protein intake is crucial to shift net protein balance toward anabolism.