30 Seconds SummaryReflecting on Five Years Studying Protein (by Eric Helms)
- Eric Helms is a seasoned researcher and coach with expertise in protein intake, muscle maintenance, and dieting strategies for strength athletes.
- Initially controversial, Helms advocated for high protein intake (2.3-3.1g/kg of LBM) during caloric deficits to preserve muscle mass, differing from typical recommendations (1.4-2.0g/kg of total bodyweight).
- Debate with Menno Henselmans refined Helms' views, acknowledging limited support for protein intakes above 1.8g/kg yet recognizing the lack of strong evidence against higher intakes for dieting athletes.
- Emerging research supports moderately high protein intakes (around 1.8g/kg) for helping maintain muscle mass in dieting conditions, though individual responses vary.
- Recent studies hint at potential benefits of protein intake higher than traditional guidelines in terms of satiety and mood improvement during diets, with no significant harm recorded.
- Eric Helms suggests capping protein intake at 2.8g/kg of body mass in diet environments to avoid displacing other crucial nutrients.
- MASS, a monthly research review Helms contributes to, continues to explore and publish findings on optimal protein strategies for athletes both in maintenance and deficit scenarios.
Stronger By Science
Eric Helms
