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

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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.


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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.


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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.”


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