What is the Purpose of Including Protein in a Pre-Workout Meal?
Common Wisdom and Protein
People often say you should eat more protein to keep your muscles, not necessarily to build new ones. Surprisingly, some studies even suggest that when you’re losing weight, you might need more protein than when you’re trying to bulk up. But what if eating more protein could also help you burn more fat?
Research say’s About Protein
Let’s talk about a study from 2016 that can help us understand this better. They took 40 guys who were a bit overweight and did some exercise now and then. These guys were put into two groups. Both groups had to follow the same diet to lose weight, and they did similar exercises for six days each week, a mix of weightlifting, cardio, and other stuff. The big difference was the protein shakes they had three to four times a day.
Protein Shake Differences
One group got shakes that gave them 1.2 grams of protein for every kilogram they weighed.
The other group got twice as much, so 2.4 grams per kilogram of body weight.
What happened to their Bodies?
After four weeks, both groups lost a good amount of weight, even though they were eating way fewer calories (about 40% less). Surprisingly, there wasn’t a big difference in how much weight they lost.
Keeping Mass Muscle
The group with less protein didn’t see much change in their muscle mass. It seems that having 1.2 grams of protein for every kilogram of body weight is enough to keep your muscles in check.
Building Muscle to Losing Weight
Now, the group with more protein (2.4 grams per kilogram) actually gained more muscle mass. This suggests that if you eat enough protein, you might be able to build muscle and lose weight at the same time.
Losing Fat
The lower protein group lost weight only from fat because they didn’t lose any muscle mass. But the higher protein group, while gaining muscle, also compensated by losing more fat.
Things to Keep in Mind
Of course, this study has some limitations:
- It’s just one study.
- They used overweight and untrained people, so we’re not sure if the same applies to those who are more experienced with exercise.
The Importance of Exercise
One important thing from the study is that exercise, especially resistance training, plays a big role in helping your muscles grow.
So, Should You Eat More Protein for Fat Loss?
The study hints that eating more protein during weight loss might not only keep or build muscle but also help you lose more fat. But remember, everyone is different, and we need more studies with different types of people to be sure.
📌 Share Your Thoughts
What do you think about the study? Do you believe in eating more or less protein during weight loss? Share your thoughts below.
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