Giraffe
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A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes
This review included only studies with adult lean athletes who performed resistance training during weight loss. " Training experience ranged from elite athletes and competitive bodybuilders to healthy adults performing resistance training."
In a nutshell:
too little protein = loss of fat-free mass (FFM)
fast weight loss = higher loss of FFM (most powerful variable!)
low body fat = more benefit from high protein intake
(Protein needs are not proportional to body weight, but to FFM.)
more experienced athletes = less likely to avoid loss of FFM
higher training intensity = increased demand for protein
"It appears that FFM losses can be avoided only in populations with less resistance training experience of higher body fat when following slower weight loss regimens using current sports nutrition recommendations for protein intake (1.2–2.0g/kg)."
In one study the athletes gained muscles and strength while loosing fat at a slow rate.
Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
"When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR)."
"The diet in both groups was a low-fat diet (~20% of total energy intake), and the mean carbohydrate intakes were 3.5 ± 0.7 g/kg (SR) and 3.2 ± 0.6 g/kg (FR), which is less than recommended (ACSM, 2009). The mean protein intakes were 1.6 ± 0.47 and 1.4 ± 0.27 g/
kg in SR and FR, respectively, within the recommended protein intake for athletes (ACSM, 2009)."
"This leads to a general suggestion that athletes who want to gain LBM and increase strength- and power-related performance during a weight-loss period combined with strength training should aim for a weekly weight loss of 0.7% of BW, whereas athletes who only want to keep LBM might increase their weekly weight-loss rate to 1.0–1.4% of BW."
You find the full text if you enter the title of the study in a search engine.
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"A follow-up study examining the long term results in the same group of athletes six to 12 months later found the athletes had returned to their normal resistance training volume (half of that in the previous study) and their FFM had decreased back to baseline (Garthe et al., 2011b)."
This review included only studies with adult lean athletes who performed resistance training during weight loss. " Training experience ranged from elite athletes and competitive bodybuilders to healthy adults performing resistance training."
In a nutshell:
too little protein = loss of fat-free mass (FFM)
fast weight loss = higher loss of FFM (most powerful variable!)
low body fat = more benefit from high protein intake
(Protein needs are not proportional to body weight, but to FFM.)
more experienced athletes = less likely to avoid loss of FFM
higher training intensity = increased demand for protein
"It appears that FFM losses can be avoided only in populations with less resistance training experience of higher body fat when following slower weight loss regimens using current sports nutrition recommendations for protein intake (1.2–2.0g/kg)."
In one study the athletes gained muscles and strength while loosing fat at a slow rate.
Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
"When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR)."
"The diet in both groups was a low-fat diet (~20% of total energy intake), and the mean carbohydrate intakes were 3.5 ± 0.7 g/kg (SR) and 3.2 ± 0.6 g/kg (FR), which is less than recommended (ACSM, 2009). The mean protein intakes were 1.6 ± 0.47 and 1.4 ± 0.27 g/
kg in SR and FR, respectively, within the recommended protein intake for athletes (ACSM, 2009)."
"This leads to a general suggestion that athletes who want to gain LBM and increase strength- and power-related performance during a weight-loss period combined with strength training should aim for a weekly weight loss of 0.7% of BW, whereas athletes who only want to keep LBM might increase their weekly weight-loss rate to 1.0–1.4% of BW."
You find the full text if you enter the title of the study in a search engine.
+++++
"A follow-up study examining the long term results in the same group of athletes six to 12 months later found the athletes had returned to their normal resistance training volume (half of that in the previous study) and their FFM had decreased back to baseline (Garthe et al., 2011b)."