What are the protein recommendations for weight loss? 🍗🍗🍗 This question has been asked so many times by players, clients and friends.
Research has shown that between 1.8-2.7 grams of protein per kilogram of body weight combined with resistance training is effective at retaining lean muscle mass while promoting fat loss when total energy intake is reduced (calorie deficit). It has also been suggested that a minimum of .24 grams of protein per kilogram of body weight should be ingested at every meal.
Another intersting points to note are that total daily protein being high is more important than a high protein meal post training, although ideally you should do both. Too often we focus on getting protein immediately after training but don't ensure we hit our overall target.
It is also important to have protein before bed, we typically have a long fast at night due to sleeping, this can be a good strategy to improve muscle mass retention during a calorie deficit.
Finally, a note on supplements, whey protein can be a convenient source of protein to promote muscle protein synthesis. Having said that, whole foods will always contain added nutrients to support training and should always be consumed over supplements, if possible.
If you have any additional questions, pop a question here or privately.
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