How much protein lean strength athletes need while dieting

Subject: A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes

What this means

For REZA's lean, already well-trained clients in a diet phase, a higher protein target applies than the general guideline — 2.3-3.1 g/kg lean mass per day.

Helms ER, Zinn C, Rowlands DS, Brown SR · 2014 · International Journal of Sport Nutrition and Exercise Metabolism

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

Trained, lean athletes need higher protein intakes (2.3-3.1 g/kg FFM/day) than general recommendations during caloric restriction to preserve lean mass; protein quality and distribution also matter.

Who this applies to

Lean adult strength athletes (18+, 6+ months training) on a diet; men up to 23% and women up to 35% body fat.

Size of the research

6 studies with 13 groups in total; the total number of participants is not given in the abstract.

What to keep in mind

Only 6 studies. The advice leans heavily on one group with the highest protein intake (2.5 to 2.6 g/kg). Groups with more fat or a mild diet also kept their fat free mass more often.

View method and source

Methodology

Systematic review

Population

Six studies (13 study groups) in adult, resistance-trained, lean athletes in an energy deficit

Intervention

Various protein intakes during caloric restriction with RT

Outcome measures

Lean mass preservation

Limitations

Limited studies in trained athletes; heterogeneity; varying deficit magnitudes.

Original source

DOI: 10.1123/ijsnem.2013-0054 · PMID: 24092765

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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

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