LEVEL 2 - MACRONUTRIENTS & FIBER (Part 2) Macros for Fat Loss ~ Protein Flashcards
How does the hierchy of the pyramid play a part in setting up macros? How does messing up your first level(Energy Balance) affect muscle retention while at a caloric deficit?
If you’ve already screwed up Level 1, you will inevitably have already screwed up your macronutrient distribution as well. For example, if you have ignored the advice from Level 1 and decided to try to lose 1.5-2.0% of your bodyweight per week, you have to eat fewer calories and thus you have less calories to distribute among your macros. You may be thinking “that’s alright I can just eat a high protein diet to o set this”, but you would be forgetting that protein doesn’t fuel your training, and lifting weights is the primary weapon you have against lean body mass losses. Therefore, someone who is eating a lower protein intake than I would recommend, but who is dieting and losing 0.5 to 1% of their body weight per week, is likely going to maintain more muscle mass than someone eating as much protein as I recommend while losing 1.5 to 2% of their body weight per week. So, remember that the rank of importance of each level continues to matter. Additionally, protein can only do so much to protect against losses of lean body mass while dieting.
What is the recommended protein intake for protein when at a caloric deficit and why?
Why does protein intake increase during cutting phases?
Protein contributes a small amount to energy expenditure. During a diet this amount increases for several reasons. First, greater levels of activity increase protein requirements and activity goes up when cardio is performed in addition to weight training during a diet. Additionally, protein is used more for fuel because less fat and carbs are available due to caloric restriction. Finally, with less dietary carbohydrate and fat available, more glycogen and body fat are utilized; as their stores decrease, this forces the body to rely more on protein as an energy source
What happened to the body’s response to protein when at a caloric deficit?
Both dietary and body proteins can be used for energy in the face of this energy shortfall. Thus, the body increases its anabolic response to protein to protect against lean mass losses, becoming more efficient in its use of protein. However, this increase in efficiency often does not prevent losses of muscle mass, especially in lean individuals even when weight training. For this reason, it has been hypothesized that consuming a higher intake of protein in the range of 0.8 to 1.2 g/lb (1.8-2.7 g/kg) while dieting could offset losses of body protein to help preserve muscle mass.
What is the conclusion of studies referenced?
it is difficult to say with absolute certainty that a higher protein intake will preserve more lean body mass during a diet, what can be said with certainty is that a protein intake in the range of 1.1-1.3 g/lb (2.5-3 g/kg) would not be harmful, and that there is evidence that protein intakes in this range (actually higher) appear to be more satiating as they tend to reduce energy intake and may positively a ect mood state compared to lower intakes.
To conclude, based on the above evidence and my experience as a coach (Eric Helm), what probably makes the most sense for protein intake while you’re dieting is somewhere between 1.1 to 1.3 grams per pound (2.3-2.8 g/kg) of body weight.
