Protein to preserve muscles (brocience?)

yirara

I so often hear that people eat/drink lots of protein to preserve their muscle mass when dieting. For me it sounds like utter bull. I can't honestly imagine my body saying: "oh, protein incoming! Let's munch on those fat reserves instead of muscle tissue."

Can someone please point me towards some research (with papers preferably) that eating protein doesn't preserve LBM?
or otherwise correct me with some research?
Where does what I assume is a myth stem from?

EvgeniZyntx

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss""
- here: http://www.ncbi.nlm.nih.gov/pubmed/22150425"

*Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness.

A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes.

Reco's:
0.8-1-0 g / kg bw healthy adult ADA (0.36 g/lb)
1.2-1.4 g / kg bw endurance (0.6 g/ lb)
1.6-1.7 g / kg bw strength (7.2 - 8 g /lb)
1.8-2.3 g/kg to prevent lean mass loss (0.8 -1 g /lb)
2.3-3.1g/kg of FFM (1.05 - 1.4 g / lb)*
1.8 g/kg (Menno Henselmans) in restriction
2.1 g/kg (Eric Helms) in restriction

Packerjohn

Bunch of citations in here:

http://www.completehumanperformance.com/dieting-protein-needs/

meganmoore112

What about eating more protein but NOT doing resistance training? Does that preserve LBM?

I am trying to eat about 0.8 grams of protein per pound of body weight. I'm also doing strength training 4 days a week, so the above doesn't apply to me. I'm just curious.

EvgeniZyntx

geogirl0626 wrote: »

What about eating more protein but NOT doing resistance training? Does that preserve LBM?

I am trying to eat about 0.8 grams of protein per pound of body weight. I'm also doing strength training 4 days a week, so the above doesn't apply to me. I'm just curious.

Studies show some preservation but less.

yirara

EvgeniZyntx wrote: »

geogirl0626 wrote: »

What about eating more protein but NOT doing resistance training? Does that preserve LBM?

I am trying to eat about 0.8 grams of protein per pound of body weight. I'm also doing strength training 4 days a week, so the above doesn't apply to me. I'm just curious.

Studies show some preservation but less.

At work now and can't look through papers, but having a diet high in protein while not working out does preserve LBM? I honestly didn't expect that.

EvgeniZyntx

yirara wrote: »

EvgeniZyntx wrote: »

geogirl0626 wrote: »

What about eating more protein but NOT doing resistance training? Does that preserve LBM?

I am trying to eat about 0.8 grams of protein per pound of body weight. I'm also doing strength training 4 days a week, so the above doesn't apply to me. I'm just curious.

Studies show some preservation but less.

At work now and can't look through papers, but having a diet high in protein while not working out does preserve LBM? I honestly didn't expect that.

If by "preserve LBM" you mean not lose any LBM - no. It won't stop the loss of LBM. If by "preserve LBM" you mean lose less LBM than a diet with low protein. Then yes, protein rich diets have an LBM preserving role during calorie restriction.

http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.531/abstract;jsessionid=9C149D470162367B97B5A7BE2D20FCAE.f04t02

jimmmer

geogirl0626 wrote: »

What about eating more protein but NOT doing resistance training? Does that preserve LBM?

I am trying to eat about 0.8 grams of protein per pound of body weight. I'm also doing strength training 4 days a week, so the above doesn't apply to me. I'm just curious.

It does work, if you're injured and can't train something, you can take in high protein and you'll be surprised at how much muscle you can hang onto.

It's not a magic bullet, but in my n=1 experience it does make a difference. Call me bro, if you like