High Protein isn't enough

Episode Summary: In this episode of the Lift Podcast, we’re diving into new protein research that could change how you approach muscle growth, fat loss, and nutrition. A brand new study analyzed 29 protein studies, revealing how higher protein intake directly impacts muscle retention and growth—especially in a deficit. If you're trying to get lean without losing muscle, this episode breaks down what you need to know! Key Takeaways: 🔹 Higher Protein Intake = More Muscle Retention & Growth The study found a linear relationship between protein intake and muscle retention. The more protein participants consumed (up to 4g/kg body weight), the better they preserved lean mass during fat loss. 🔹 The Best Protein Targets Based on Your Goals: 📉 If You’re in a Caloric Deficit: 2.5g - 3.0g/kg of body weight for max muscle retention & fat loss. The more aggressive your deficit, the more protein you should aim for. 📈 If You’re at Maintenance or in a Surplus: 2.0g/kg of body weight is ideal—your body has enough resources to maintain muscle. No need to go excessively high on protein when calories aren’t restricted. 🔹 Why This Matters in a Deficit: When in a calorie deficit, your body can break down muscle for energy. Higher protein intake prevents muscle loss by ensuring your body has enough amino acids. The worst-case scenario? Excess protein just becomes extra energy—it won’t hurt you! 🔹 Protein vs. Fats vs. Carbs: Finding the Balance ✅ You need a minimum amount of fat (0.5g/kg of body weight) for hormone health. ✅ Carbs fuel gym performance, so don’t eliminate them entirely. ✅ Protein should increase in priority the deeper your deficit gets. Call to Action: If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth. If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details. You can find my Instagram here: @Harry_tmp I post more exercise science made simple daily here!