30 Seconds SummaryResearch Spotlight: Will slight reductions in protein intake hurt your gains?
- A study explored the effects of reducing dietary protein on muscle recovery post-exercise among individuals accustomed to high-protein diets.
- Participants were 5 resistance-trained men, consuming 1.9 - 3.0 g/kg/day of protein regularly.
- The study had two diet conditions: moderate protein intake (1.2 g/kg/day) and high protein intake (2.2 g/kg/day), with a week's washout period between conditions.
- Initial results showed a decrease in whole-body net protein balance when switching from a high to moderate protein intake, but balance began improving after 3 days.
- By day 5, protein balance was almost fully restored to levels seen with higher protein intake.
- This suggests that while muscle anabolism may temporarily drop with reduced protein intake, the body can adapt within about a week.
- Regular protein intake between 1.6-2.2 g/kg/day is generally recommended for muscle mass gain, but temporary reductions may not lead to long-term muscle loss.
Stronger By Science
Malisa Nguyen
