Doubling protein protects agains muscle loss, aids synthesis

Hadabetter

Results of a randomized controlled trial published in the Sept issue of the "Journal of the Federation of American Societies for Experimental Biology" confirm some of the bro-science surrounding protein requirements.

- They basically had groups of volunteers consuming protein at RDA levels, 2 x RDA, and 3 x RDA. (RDA = 0.8 g/kg of body weight).
- The groups ate at weight maintenance for 10 days, then entered a 21 day period eating at TDEE - 40%.
- Body composition and protein synthesis were assessed at the end of the weight maintenance period and at the end of the energy deficit period.
- Participants lost 3.2 kg of body mass regardless of protein intake.
- The loss of fat-free mass was lower, and the loss of fat mass was higher in the 2 x RDA and 3 x RDA groups, as compared to the the RDA group.
- The anabolic muscle response was no different between the 2 x RDA and 3 x RDA groups, but both were higher than the RDA group.

Summary: "...we determined that consuming dietary protein at levels exceeding the RDA may protect fat-free mass during short-term weight loss."

Scientific gibberish below...
Abstract
The purpose of this work was to determine the effects of varying levels of dietary protein on body composition and muscle protein synthesis during energy deficit (ED). A randomized controlled trial of 39 adults assigned the subjects diets providing protein at 0.8 (recommended dietary allowance; RDA), 1.6 (2×-RDA), and 2.4 (3×-RDA) g kg−1 d−1 for 31 d. A 10-d weight-maintenance (WM) period was followed by a 21 d, 40% ED. Body composition and postabsorptive and postprandial muscle protein synthesis were assessed during WM (d 9–10) and ED (d 30–31). Volunteers lost (P<0.05) 3.2 ± 0.2 kg body weight during ED regardless of dietary protein. The proportion of weight loss due to reductions in fat-free mass was lower (P<0.05) and the loss of fat mass was higher (P<0.05) in those receiving 2×-RDA and 3×-RDA compared to RDA. The anabolic muscle response to a protein-rich meal during ED was not different (P>0.05) from WM for 2×-RDA and 3×-RDA, but was lower during ED than WM for those consuming RDA levels of protein (energy × protein interaction, P<0.05). To assess muscle protein metabolic responses to varied protein intakes during ED, RDA served as the study control. In summary, we determined that consuming dietary protein at levels exceeding the RDA may protect fat-free mass during short-term weight loss.—Pasiakos, S. M., Cao, J. J., Margolis, L. M., Sauter, E. R., Whigham, L. D., McClung, J. P., Rood, J. C., Carbone, J. W., Combs, G. F., Jr., Young, A. J. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.

dorothytd

In sum: PROTEIN ROCKS. Thank goodness it comes in so many delicious forms!

Interesting post, and thank you.

Hadabetter

In sum: PROTEIN ROCKS. Thank goodness it comes in so many delicious forms!

Interesting post, and thank you.

Yeah, and this study suggests you should be eating at least 1.6 g/kg or 3/4 g/lb of body weight when you are on an energy deficit. (The RDA of 0.8g/kg seems crazy low to me.) Some people recommend higher intake than 1.6g/kg, and that may be appropriate when bulking, but this study doesn't suggest any added benefit from eating more than that when on maintenance or when losing.

sharonfoustmills

i LOVE protein foods, so I am always over in my protein macros-- good to know there is benefit to something besides my taste buds, lol

Confuzzled4ever

My son just started football and weight lifting. My jerky and protein drink spending just dramatically increased.

dorothytd

In sum: PROTEIN ROCKS. Thank goodness it comes in so many delicious forms!

Interesting post, and thank you.

Yeah, and this study suggests you should be eating at least 1.6 g/kg or 3/4 g/lb of body weight when you are on an energy deficit. (The RDA of 0.8g/kg seems crazy low to me.) Some people recommend higher intake than 1.6g/kg, and that may be appropriate when bulking, but this study doesn't suggest any added benefit from eating more than that when on maintenance or when losing.

Thank you for the math - I was going to figure that out in pounds when I had a chance!!!

CoachReddy

In sum: PROTEIN ROCKS. Thank goodness it comes in so many delicious forms!

Interesting post, and thank you.

Yeah, and this study suggests you should be eating at least 1.6 g/kg or 3/4 g/lb of body weight when you are on an energy deficit. (The RDA of 0.8g/kg seems crazy low to me.) Some people recommend higher intake than 1.6g/kg, and that may be appropriate when bulking, but this study doesn't suggest any added benefit from eating more than that when on maintenance or when losing.

in other words, the standard .7g-1g of protein per pound of LBM is exactly right.

this also shows that ain't nobody needs 300g of protein daily.

jen_zz

I used to only count calories and never paid attention to my macros. I ate so much processed carbs and always felt super sluggish and hungry (at cal deficit). Now that I pay attention to upping my protein I feel TONS better.