The 21-Gram Protein Answer – Dietary supplements and Diet – COMMUNITY

An Simple Option to Lose Fats?

Hold the muscle and lose the fats with this tremendous easy, science-backed weight loss program technique. Right here’s what to do.

If it is advisable drop some physique fats, retain muscle mass whereas doing it, and enhance the general high quality of your weight loss program, eat an additional 21 grams of protein per day. That’s it. You may go learn one other T Nation article now.

Nonetheless right here? Okay, honestly, you’re most likely getting enough protein anyway as a lifter. However we will study a couple of fascinating issues from a brand new protein research.

The Examine on Normies

Researchers from Rutgers gathered up 200 folks, chubby or overweight women and men from all age teams, and divided them into two teams:

  • Each teams used a 500-calorie deficit weight loss program for six months.
  • Half the group consumed a weight loss program low in protein – about 58 grams every day.
  • Half the group consumed a weight loss program “excessive” in protein – about 79 grams of protein per day.

Yeah, I do know, 79 grams isn’t “excessive protein.” However bear in mind, they have been non-lifting normies. This was truly extra protein than they have been consuming earlier than the research.

The outcomes have been about what you’d anticipate: each teams misplaced roughly the identical quantity of weight, however the larger protein group retained extra lean physique mass and was extra prone to maintain the fluff off after the weight loss program.

The Stunning Half

For protein, there was solely a 21-gram distinction between the 2 teams. That’s simply half of a rooster breast, about three eggs, or a single scoop of protein powder. However that 21 grams had some sudden results on the higher-protein dieters – their weight loss program high quality improved:

  • They ate extra inexperienced veggies.
  • They ate much less sugar.
  • They ate fewer refined grains.

The researchers have been very enthusiastic about what they referred to as “dietary patterns.” When most individuals weight loss program, they drop their energy decrease, however the high quality of their total weight loss program suffers: much less dietary selection, not sufficient fiber, and many others. They eat fewer micronutrients, usually to the purpose of creating fundamental vitamin and mineral deficiencies.

A modest increase in protein, 21 grams on this research, mounted that drawback. For some cause, the higher-protein eaters additionally improved their total weight loss program high quality. With only a modest bump in protein, they made higher decisions.

What This Means to Normies

Based mostly on widespread Google queries, common of us have a tough time consuming even a barely-adequate quantity of protein. Even consuming 100 grams per day is formidable to them.

For them, a single scoop of Metabolic Drive (22 grams of protein) would make an enormous distinction. Not solely would they reap all the standard protein advantages, however primarily based on the above research, they’d naturally, nearly unconsciously, make higher non-protein meals decisions: extra veggies, much less sugar, more healthy carbs.

What About Lifters?

We all know that protein is probably the most satiating macro. Your physique additionally expends extra energy to course of it – it has a higher thermic impact than carbs or fat. (It’s just a bit increase, however we’ll take it.) And eventually, we all know it’s tough for the physique to even retailer protein as physique fats.

However what about protein consumption for bodybuilders and athletes attempting to lean up? Is a 21-gram bump sufficient?

Effectively, one other research took 20 weight-lifting athletes between the ages of 18 and 40 and put them on a strict four-week weight loss program: 40% beneath upkeep energy.

  • Half of them ate what they usually ate, only a lot much less of it. Naturally, their protein consumption dropped to about 1 gram per kilogram. So, a 200-pound lifter on this group ate about 90 grams of protein per day.
  • The opposite half changed a few of their carbs and fat from strong meals with protein shakes, rising their every day protein consumption to 2.3 grams per kilogram. A 200-pound lifter on this group ate 207 grams of protein.

The outcomes?

  • The lower-protein dieters misplaced simply as a lot muscle as they did physique fats, although they stored lifting through the research. Shedding 14 kilos means 7 kilos of muscle loss and seven kilos of fats loss. That sucks.
  • The upper-protein group misplaced pure fats and just about no muscle.

The Sensible Purposes

So, we will safely say that pure lifters weight-reduction plan to lose fats can exceed the bodybuilding normal of 1 gram of protein per pound of physique weight. It’s possible you’ll not want that a lot for precise protein synthesis, however given all the opposite advantages – autoregulation (satiation, improved weight loss program high quality) and lean mass preservation – it’s a worthy enhance.

Wish to maintain it easy? Change 110 to 220 energy you’d usually “spend” on carbs and fat with equal protein energy. That’s one or two scoops of Metabolic Drive – 22 to 44 grams of protein.

For those who acquired all of your different dietary math proper, that ought to put you at simply above the ol’ one-gram-per-pound-of-bodyweight protein normal. And primarily based on each research above, you’ll be so much happier with the physique you see within the mirror after your weight loss program part.




  1. Ogilvie, et al. Greater protein consumption throughout caloric restriction improves weight loss program high quality and attenuates lack of lean physique mass. Weight problems, Might 2022.
  2. Mettler S et al. Elevated protein consumption reduces lean physique mass loss throughout weight reduction in athletes. Med Sci Sports activities Exerc. 2010 Feb;42(2):326-37. PubMed.

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