How to preserve more muscle during weight loss

High-quality weight loss is all about preserving as much muscle as possible while losing as much fat as possible. This is especially important to athletes who need to retain muscle strength but shed fat to improve performance.

If you’re dieting, research shows you need more protein than normal. Looking at current evidence, researchers recommend consuming roughly 0.7 to 1.1 g/lb/day of protein. That’s 105-165 grams of protein per day for a 150-pound person. They mentioned that those on more serious diets, or with a bigger caloric deficit, should be closer to the upper end of this range since the more severe the calorie deficit, the more protein you need to retain muscle.

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