maintain muscle mass with low protein diet ?

[kinzu1996]

so gym are closed and i do workout at home the heaviest i can for each muscle group the only thing that i lack is protein.

I was wondering do the body lose the muscle if you stay in slight caloric deficit with very low protein, (around 100 Gr), do you even need protein that much to maintain your muscle mass ?

[tbonestake]

Why are you limiting protein to 100g a day?

[Archangel_Lost]

don't need super high amounts of protein as long as you're in a caloric surplus

[induced_drag]

don't need super high amounts of protein as long as you're in a caloric surplus

Exact opposite. You need LESS protein in surplus because in general the caloric surplus contains more carbs, hence more insulin.


In a caloric deficit, higher protein level are muscle sparing. Proven many times over by research.

You got it backwards.

[SirBetalot]

No whey in hell that’s possible OP

[bea5twood]

I always keep my protein intake steady no matter if i am in deficit or surplus it shouldn't really change. If you are trying to lose body fat remove calories from your carb intake not proteins.

Why are you having trouble getting enough protons?

[bea5twood]

Exact opposite. You need LESS protein in surplus because in general the caloric surplus contains more carbs, hence more insulin.


In a caloric deficit, higher protein level are muscle sparing. Proven many times over by research.

You got it backwards.

Lmao at the reading level on the misc.

[Archangel_Lost]

Exact opposite. You need LESS protein in surplus because in general the caloric surplus contains more carbs, hence more insulin.


In a caloric deficit, higher protein level are muscle sparing. Proven many times over by research.

You got it backwards.

That’s exactly what I said dawg.

[induced_drag]

That’s exactly what I said dawg.

Gotcha! Read it wrong Repped for good knowledge.

[plebmaximus]

no logical reason to lower protein, but if you must, make sure the protein you consume is of high quality (whey, chicken, eggs, lean meats)

I wouldn't go below 0.6 grams per kg of bodyweight

[bea5twood]

I honestly make gains on 100g of protein a day. The idea you need 1g/lb I don't think is true.

Its really not that much. You need to remember you are tearing down muscle fibre and rebuilding. You require more than the average person who doesn't lift.

28grams of protein in 100 gram chicken breast.. average chicken breast weight is 200 grams.. so one full chicken breast with a meal is 56 grams.. a 200 lb lifter eats this 4× a day.. and done.. if you can't manage that much supplement with a protein drink if you must.. but it isn't that difficult.

[ayyy]

Exact opposite. You need LESS protein in surplus because in general the caloric surplus contains more carbs, hence more insulin.


In a caloric deficit, higher protein level are muscle sparing. Proven many times over by research.

You got it backwards.

its because of the growth pathways being activated in a surplus not because insulin is muscle sparring in any way. Carbs are due to their effect on nitrogen balance and glycogen itself appearing to be muscle sparring but irrelevant to insulin. And in fact if you were to have insulin flowing through your body while fasted if all readily available glucose storage is gone muscle is next up on the chopping block to be broken down and used to raise blood sugar

[TheWeeknd4Ever]

protein is overrated

[tbonestake]

In this paper: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. by Robert W Morton, Kevin T Murphy, Sean R McKellar, Brad J Schoenfeld, Menno Henselmans, Eric Helms, Alan A Aragon, Michaela C Devries, Laura Banfield, James W Krieger, & Stuart M Phillips

The authors concluded:

Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance exercise training in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during resistance exercise training. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute resistance exercise training induced gains in Fat-Free Mass.

1.6 g/kg/day calcs to 0.72 g/lb/day

One author of the study further goes on to state:

There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64g/lb.

If you still think you need more than 0.82g/lb because you think you train harder than these test subjects, think again. Lemon et al. (1992) studied bodybuilders training 1.5 hours per day, 6 days per week and still concluded 0.75g/lb is the highest intake at which body composition benefits could occur.

Another frequently heard objection is that people need more protein because they are more experienced than the studied populations. Well, Tarnopolsky et al. (1988) used elite bodybuilders and found that less protein was needed than in novice bodybuilders. In fact, the finding that the more experienced you are, the less protein you need, has been replicated in several studies (Rennie & Tipton, 2000; Hartman, Moore & Phillips, 2006; Moore et al., 2007).

A final objection that is often heard is that these values may be true during bulking or maintenance periods, but cutting requires more protein to maintain muscle mass. Walberg et al. (1988) studied cutting weightlifters and they still found 0.73g/lb was sufficient to maintain lean body mass.

TL;DR - above .75g/lb doesn't make a difference, as a person who lifts you actually need LESS protein and in the aggregate data, above 120g per day didn't make a significant difference regardless of the bodyweight of the lifter

If scientists know so much about working out why are they all skinny fat dweebs?

[ayyy]

Another frequently heard objection is that people need more protein because they are more experienced than the studied populations. Well, Tarnopolsky et al. (1988) used elite bodybuilders and found that less protein was needed than in novice bodybuilders. In fact, the finding that the more experienced you are, the less protein you need, has been replicated in several studies (Rennie & Tipton, 2000; Hartman, Moore & Phillips, 2006; Moore et al., 2007).

from this study you quoted https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3778704/

Despite a greater protein intake by PR no significant differences in body mass, lean body mass or fat mass were seen between the groups. Although higher protein intakes were associated with a trend (p = 0.08, ES = 0.78) towards an increase in lean body mass, it is possible that the relatively low caloric intake by the subjects negatively impacted the ability to make significant gains in lean tissue accruement.

how you were able to conclude that lower protein is necessary for advanced lifters is beyond me

the study that supposedly says this from 2000 was not on the references of your original meta analysis, no idea where you got it from or what it refers to, same with the one from 2006.


dont listen to articles that claim stupid **** without going and reading the sources from the studies and seeing what they say, meta analysis are written in a way that no one can understand a god damn thing they mean without going to the studies in specific sections that are being referenced and seeing what they show.

[omg_otters]

I honestly make gains on 100g of protein a day. The idea you need 1g/lb I don't think is true.

Odd comment. Cheers.

[Ravishing_Rick]

i dont even use protein and i keep muscle

think its bullsh*t now days
but thats just me

[CopeFear]

Broderick Chavez recommends 1g of protein for every lb in bodyweight.

[Joseph1990]

Easy

Spoiler!