Week's Best in BS Free Fitness - Vol. 45

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When adhering to a calorie restricted diet to lose body fat, increasing protein intake from the general recommendation of ~0.8g/lbs [1-3] to 1.0-1.4 g/lbs fat-free mass [4] can have several benefits. Increasing protein intake can help preserve muscle tissue when in dieted state. [5] Protein is the most satiating (feeling of fullness after eating) of the three macronutrients (protein, cabs and fats). Eating more protein can help reducing the feeling of hunger when in a dieted state. [6] Protein also has the highest thermal effect of the 3 macronutrients (swipe left) [7], meaning it requires more energy to digest. This can help further you calorie deficit when you’re dieting to get lean. For those who are using the Meal Plan Master (link in the bio), feel free to increase your protein setting if you are on a moderate or aggressive cut. Tag someone dieting! References: 1. http://www.tandfonline.com/doi/full/10.1080/02640414.2011.619204 2. https://www.ncbi.nlm.nih.gov/pubmed/1400008 3. https://www.researchgate.net/publication/313554575_Indicator_Amino_Acid-Derived_Estimate_of_Dietary_Protein_Requirement_for_Male_Bodybuilders_on_a_Nontraining _Day_Is_Several-fold_Greater_than_the_Current_Recommended_Dietary_Allowance 4. https://www.ncbi.nlm.nih.gov/pubmed/24092765 5. https://www.ncbi.nlm.nih.gov/pubmed/22150425 6. https://www.researchgate.net/profile/Scott_Brown12/publication/257350851_A_Systematic_R eview_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A _Case_for_Higher_Intakes/links/0f31753bc6ad63f47f000000.pdf 7. http://ajcn.nutrition.org/content/87/5/1558S.full.pdf+html

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