You DON’T need more protein in energy deficit

Summary

This video script debunks the common belief that protein needs increase during weight loss. Despite the theory's popularity, rooted in a 2013 paper by Eric Helms, there's no direct evidence to support it. Studies show that protein intakes above 1.6 grams per kilogram per day offer no additional benefits for muscle growth or strength development, whether in energy deficit or surplus. The script recommends a protein intake of 1.6 to 1.8 grams per kilogram for most individuals, emphasizing high-quality sources and even distribution across meals.

Takeaways

• 🚫 The common belief that protein requirements increase during energy deficit (cutting) is not directly supported by research.
• 📚 The theory originated from a 2013 paper by Eric Helms, which suggested higher protein intakes seemed to yield better results without formal statistical analysis.
• 🔍 A randomized controlled trial by Helms found no significant differences in body composition or strength development between 1.6g/kg/day and 2.8g/kg/day protein intakes during a 40% energy deficit.
• 🕒 The study by Helms was limited by its short duration of only two weeks, which affected its credibility.
• 🏋️‍♂️ The idea that more protein is needed to counteract increased protein breakdown in energy deficit does not logically follow the body's protein synthesis and breakdown mechanisms.
• 🔬 Research shows that muscle protein breakdown levels do not significantly change in energy deficit, except in extreme cases.
• 📉 In energy deficit, muscle protein synthesis decreases significantly, which may actually reduce the total demand for protein.
• 👨‍🔬 Studies on untrained individuals indicate no increased protein needs in energy deficit, and higher protein intakes do not improve outcomes compared to maintenance levels.
• 🛌 Research on extreme muscle loss scenarios, such as bedrest, shows that protein intake does not protect against muscle loss, suggesting energy deficit and protein intake are independent factors.
• 📊 A 2020 meta-analysis confirmed no significant effect of protein intake above the recommended daily allowance on lean body mass, with or without energy restriction in untrained individuals.
• 🏋️‍♀️ For trained individuals, the suggestion of a triple interaction effect where protein requirements increase in energy deficit is biologically rare and not well-supported by current research.
• 🥚 Recent studies, such as those by Larsen et al. and Gwin et al., show no difference in the dose-response effect of protein intake between energy maintenance and deficit conditions.
• 📉 Even at very low caloric intakes, increasing protein intake does not prevent muscle loss, indicating that protein and energy balance effects are separate.
• 🌐 The optimal protein intake for muscle growth and strength development is around 1.6 grams per kilogram per day, which is the same for both energy deficit and surplus states.
• 🍽️ Practically, when cutting, a higher percentage of protein intake comes from high-quality sources, which might offset any potential need for increased protein intake.
• 📝 The recommended protein intake for most individuals is at least 1.6 grams per kilogram per day, with 1.8 grams suggested for maximizing muscle gains, assuming at least 50% comes from high-quality sources.

Q & A

What is the main claim about protein requirements in energy deficit that the script challenges?

The script challenges the common belief that protein requirements increase in energy deficit, stating that there is no direct research supporting or refuting this theory.

What was the basis of the theory that higher protein intakes are beneficial during weight loss?

The theory was largely based on a 2013 paper by Eric Helms, which suggested that higher protein intakes seemed to have better results in a systematic literature review of six studies, although there was no formal statistical analysis.

What was the limitation of the study conducted by Eric Helms as part of his Ph.D. thesis?

The limitation of the study was that it was only two weeks long, which didn't give enough time to observe significant changes in body composition or strength development.

Why does the script argue that the theory of increased protein needs in energy deficit doesn't make logical sense?

The script argues that the theory doesn't make logical sense because muscle protein breakdown is a necessary function for remodeling and repair, and it doesn't increase significantly in energy deficit unless it's an extreme deficit, which is not recommended.

What does the script suggest about muscle protein synthesis levels in energy deficit?

The script suggests that muscle protein synthesis levels decrease significantly in energy deficit, which means that the total demand for protein logically decreases, contrary to the common belief.

How do the findings from the 2020 meta-analysis relate to protein intake and muscle mass in untrained individuals?

The 2020 meta-analysis confirmed that there is no significant effect of protein intake higher than the recommended daily allowance (0.8 grams per kilogram per day) on lean body mass, with or without energy restriction, in untrained individuals.

What was the conclusion of the study by Larsen et al. in 2023 regarding the effect of energy deficit on protein requirements?

The study by Larsen et al. concluded that energy maintenance or deficit made no difference in the dose-response effect of protein intake, suggesting that protein requirements do not increase in energy deficit.

What does the script suggest as the optimum protein intake for body recomposition and strength development?

The script suggests that an optimum protein intake for body recomposition and strength development is 1.6 grams per kilogram per day, which is the same for both energy deficit and surplus.

Why might higher protein intakes not be necessary when cutting compared to bulking?

Higher protein intakes might not be necessary when cutting because a larger percentage of total protein intake comes from high-quality sources like chicken breast, white fish, and egg whites, which might offset any potential increase in protein needs.

What is the recommended daily protein intake according to the script, and what is the rationale behind it?

The script recommends a daily protein intake of at least 1.6 grams per kilogram per day, and up to 1.8 grams per kilogram per day to maximize muscle growth or gains, based on the available research indicating no significant benefits of higher intakes.

What is the importance of spreading protein intake over meals according to the script?

Spreading protein intake over at least three meals per day is important to ensure a consistent supply of amino acids for muscle protein synthesis and to potentially enhance the efficiency of protein utilization by the body.