This Is How Much Protein You Actually Need | Dr. Brad Schoenfeld - Deepstash

Keep reading for FREE

In A Caloric Deficit? Lift Weights Or Lose Muscle.

Question: If you are in a caloric deficit, but you are getting sufficient daily protein intake to prevent your body from pulling protein out of your muscle basically, can you not lose the lean mass or muscle mass? You’re not doing resistance training, say you’re doing aerobic, you are just getting protein, but you’re still in a caloric deficit.

Answer: If you’re not lifting weights, no. If you’re not lifting weights, the answer is protein will help you to preserve some lean mass but you’re still going to lose mass, and this has been shown in research over and over again.

15

207 reads

So, Weights First. And Then? And Then, Protein.

“I always hate to talk in absolutes; because if you’re very obese, say a hundred pounds overweight, you can lose fat without losing muscle in a caloric deficit, because you have so much fat to lose that the body is gonna pull from the fat resources. But for people ‘just’ overweight, you will lose muscle if you do not resistance train. And I want to point out that even if you are lifting weights, if you’re getting insufficient protein, you’re gonna leach some muscle, so you still need to take in sufficient protein.

17

172 reads

A Caloric Deficit Increases Protein Needs

“There’s actually evidence that you need more protein than what has been shown for people at maintenance or above to maintain muscle when you are in a caloric deficit, so a caloric deficit increases protein needs to some extent.

The general literature shows somewhere between 1.6 to 1.8 g per kg per day of protein is required for resistance training people, which is about double the RDA. The RDA for sedentary individuals is 0.8 g per kg per day; you need roughly double that to maintain or to promote anabolism while you’re resistance training. The upper confidence interval is about 2.2 g per kg.”

17

169 reads

CURATED BY

xarikleia

“An idea is something that won’t work unless you do.” - Thomas A. Edison

CURATOR'S NOTE

But first, weights.

stash-superman-illustration

Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas

Anywhere

Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.

Join

2 Million Stashers

4.8

5,740 Reviews

App Store

4.7

72,690 Reviews

Google Play

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

samz905

Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving & library

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Personalized recommendations

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates