Protein needs for maintaining muscle during weight loss
Maintenance of muscle mass is regulated by muscle protein synthesis (MPS) and muscle protein breakdown (MPB). When dietary protein is consumed, it is broken down into smaller building blocks called amino acids. Specific amino acids, particularly leucine, are required in certain quantities to trigger MPS and reduce MPB.
When restricting calories for weight loss, it is even more important to consider your dietary protein intake, as the daily requirement to balance MPS and MPB is typically higher compared to weight maintenance. To promote lean body mass (or muscle) retention during weight loss, protein intake should be about 2.3–3.1 g/kg/day. Individuals who are new to resistance training and have a higher body fat percentage should aim for the lower end of this range (~2.3 g/kg/day), while leaner individuals with resistance-training experience should target the higher end (~3.1 g/kg/day).
Protein not only provides the essential building blocks to maintain muscle and promote fat loss during calorie restriction, but it is also highly satiating. In fact, protein is the most satiating macronutrient compared to carbohydrates and fat. This is partly due to its ability to stimulate the release of glucagon-like peptide-1 (GLP-1), a hormone that helps regulate blood sugar levels and promotes a feeling of fullness. Semaglutide, the active ingredient in Ozempic, is a GLP-1 receptor agonist, meaning it mimics the effects of GLP-1 by prompting the body to produce more insulin and less glucagon, thereby lowering blood sugar levels. Higher amounts of GLP-1 also interact with the brain to reduce appetite and signal satiety. While semaglutide can be life-changing for some, why not boost your body’s natural GLP-1 production with a high-protein diet?
Another key to supporting muscle retention is resistance training. A high-protein diet combined with resistance training and calorie restriction will help ensure that the majority of weight loss comes from fat, contributing to greater a percentage of muscle mass and improved metabolic health. To learn more about the importance of resistance training, check out our blog post here!
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