Protein intake for highly-trained, natural weight lifters during caloric deficit

richln wrote: »

New Phillips paper in Jan 2016 American Journal of Clinical Nutrition: http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
In 40% energy deficit with high volume training, 2.4 g/kg provides better body composition change than 1.2 g/kg over 4 weeks. Training history of subjects not specified in abstract (full text behind paywall).

Looks like they calculated total calories based on LBM, but don't say in the abstract if the protein is calculated on LBM or BW. I wonder.....

@richln

Great original post, including summaries


I don't think even those that study this stuff full time will ever 100% agree, but I do think the extremes of protein consumption have been at least tried. And really I've found nothing negative about higher levels, other than impact on the rest of the diet balance and fitting in the other macros. It seems some embrace levels higher than results can justify, but some of those are doing it just to "stay safe" and be sure that enough protein is hitting their system.

From studies I have seen, I think I would set my intake based on desire to retain all current LBM, or hopes that I could actually gain more during the deficit.

I do have one study to dig up you might like. It is a VLCD, using 40% protein, but shows great differences in muscle retention if still lifting 3 (maybe 4) times a week vs cardio. Though they did still lose LBM even lifting, when you look at total calorie intake the amount of protein intake was really low on a weight biased scale. Studies like that lead me to believe that the workout itself and reasonable protein intake are the real factors, but it's hard to find studies that really show where the line in the sand is.

There is so much science up in here, it's scary.

.7 to .8 grams per pound LEAN BODY MASS per day.