You do not need so much protein

it also might be keeping you fat

In a world where everybody steals each other's content and keeps re-hypothecating and handing it off as their own, it's easy to see how it became so ubiquitous that everybody thinks you need 1 gram of protein per pound of your body weight every single day to avoid wasting away.

This is the core message of every health video on tiktok.

But I'm here to tell you that there is no scientific backing to this idea.

It is absolute bullshit.

And what's worse is that if you are overweight or obese, eating that much protein could actually prevent you from losing fat.

I'll say it again for those guys in the back: eating too much protein can actually prevent you from losing fat.

This idea was extremely hard for me to personally accept having been on a long ketogenic journey that ended with over a year of being a hardcore carnivore and consuming, on some days, up to 300g of protein.

In this post we’re going to explore the science around:

• How much protein do you need (when strength training)

• Can protein prevent you from losing fat

Let's dive in.

What does the science say about how much protein you should eat when working out?

Note - I specifically only looked at and compared studies that use the same meal frequency because that in and of itself can effect total muscle protein synthesis.

Strength training places substantial physiological demands on the body, necessitating adequate protein intake to support muscle repair, hypertrophy, and overall performance.

While recommendations on protein requirements have evolved, the interplay between dietary protein and strength training continues to be a subject of robust scientific inquiry.

Protein Requirements in Novice Strength Trainers

Early research showed that beginners in strength training need much more protein than people who don’t exercise. One study found that around 0.7 to 0.8 grams of protein per pound of body weight per day is ideal for building muscle and strength when starting out.

This is because your body is working hard to adapt to the new demands of training.

Impact of Protein Supplementation on Muscle Gains

Adding extra protein to your diet can help you get stronger and build muscle depending on where you are starting form.

A meta-analysis of studies found that getting more than 0.7 grams of protein per pound each day lead to no noticeable improvements in muscle and strength.

Short-Term Protein Intake and Recovery

What about after a workout?

A study found that eating a lot of protein (1.3g per pound of bodyweight) right after lifting weights had no effect in recovery and reduce soreness.

The control group, eating 0.8 grams of protein per pound daily after workouts worked the same for recovery and soreness.

Dose-Response Relationship and Muscle Strength

Another meta-analysis of randomized controlled trials in 2022 looked at how much protein helps the most with strength. They found that intakes up to 0.68 grams of protein per pound daily is the ideal range to build strength.

No enhancements above that level were identified

Everyone’s body is a bit different, though, so some people may need more or less. The drum of “Protein, protein, protein” was originally more likely for your grandmother than for you.

Evaluating Protein Needs in Trained Athletes

If you’ve been training for a while, your body gets better at using protein.

One study found that strength athletes might only need about 0.63 grams of protein per pound daily, which is a bit less than what beginners need.

When they upped this to 1g per pound of bodyweight they found no increase in strength but a marked increase in protein oxidation (using protein as energy).

I’m pretty sure we’re all being lied to.

Influence of dieting on Protein Requirements

What if you’re dieting? A study found that when you’re eating fewer calories, you need do need more protein to keep your muscle mass. But not as much as you think.

At 0.36g of protein per pound, they found that athletes losing muscle in a caloric deficit (as measured by urine nitrogen balance) BUT at 0.72g per pound, that athletes were gaining muscle in a caloric deficit (as measured by urine nitrogen balance).

Note: The calorie intake of each person was 8.1kcal per lb of bodyweight and this study only ran for week (that would be ~1370kcal for me).

This means that if you’re cutting weight, paying attention to protein becomes even more important, but again - you don’t need 1g per pound.

The Role of Protein Quality

Not all proteins are equal. High-quality protein sources like whey, eggs, and meat have amino acids your muscles need the most.

If you find yourself eating a lot of plant protein you will likely need to up it. All of these studies used animal sources of protein like whey, eggs, and meat.

These are especially good at triggering muscle growth.

Practical Applications for Strength Trainers

Based on all this research, most people who lift weights do best with 0.7 grams of protein per pound daily. Splitting your protein evenly across meals and eating some after workouts can make a big difference. Adjust these numbers based on your goals, like losing weight or gaining muscle.

Notes on nuance for strength trainers and non strength trainers

Can you gain more muscle eating more than 0.7 grams of protein per pound daily? Yeah, probably!

There are studies that say that, but they didn't stand up to the criteria that I would want to include them in this review. I think that they say that there is diminishing returns past 0.7 grams but returns no less up to 1.3 grams per pound.

The key takeaway is that if you're obsessed over one gram per pound every single day, and you get to 9:00 pm, and you’re at 0.7 grams, you should not be fretting about it.

Two other things to call out here are:

Firstly, these were somewhat young strength-trainers. As you go over this literature and the larger body of literature, you end up seeing this paradox - the key way to maintain muscle is with resistance training, but also resistance training means you have higher protein turnover and thus require more protein.

If you are in the 20% body fat range (for men) doing hours in the gym + cardio and running an energy deficit then by all means - push for the 1.3g/lb you likely do need it due to protein turnover and the biological limit to which you can release fat from your fat cells to burn.

Secondly, age plays a role in muscle protein synthesis(MPS). If you are a man in your late 30's and above, you will have higher protein needs because you need more dietary protein to stimulate muscle protein synthesis and maintain your skeletal muscle which is essential for longevity. The 1g/lb guidance can put you on the safe side, although timing & making sure you are maximising MPS may be more important.

What does the science say about protein intake and weight loss prevention?

Saying that a protein intake if you are overweight may keep you overweight, will get you a lot of heat. Trust me I know. But it would be unethical not to point out some of the evidence available in the space, and also note that it is a very under-researched area that I hope we research more in the future.

I'm not saying this is 100% categorically correct for every single person who is overweight.

I am saying that there is evidence that there is a mechanism whereby a high protein intake can make somebody insulin resistant, and thus resistant to fat loss.

And that several people on the internet have had success in restricting their protein intakes in certain ways, thus allowing them to lower blood glucose and lose body fat. Let’s dive in.

There are 3 critical papers to look at to get this picture:

1. Plasma Amino Acid Levels and Insulin Secretion in Obesity

This study, published in the New England Journal of Medicine, looked at insulin and amino acid levels in obese and non-obese individuals.

It found that obese individuals had higher circulating levels of branched-chain amino acids (BCAAs).

Moreover, the study reported that “the concentration of each of the amino acids elevated in obesity correlated directly with serum insulin.”

This correlation is significant because elevated serum insulin levels are a hallmark of insulin resistance, which can hinder fat loss. High circulating BCAAs may exacerbate this issue, contributing to a metabolic state that makes it more difficult for obese individuals to lose fat.

2. A Novel Dietary Intervention Reduces Circulatory Branched-Chain Amino Acids by 50%: A Pilot Study of Relevance for Obesity and Diabetes

This pilot study demonstrated that restricting dietary intake of BCAAs led to a 50% reduction in circulating BCAA levels within just seven days.

This rapid response suggests that dietary manipulation can significantly influence metabolic markers associated with obesity and insulin resistance.

Lowering circulating BCAAs could potentially mitigate the insulin resistance observed in obese individuals, making it easier for them to lose fat.

While this study was a pilot, its findings are promising and warrant further exploration into the connection between dietary BCAA restriction and fat loss.

3. Restricting Branched-Chain Amino Acids within a High-Fat Diet Prevents Obesity

In this animal study, researchers compared the effects of three diets: a standard chow diet, a high-fat diet with added BCAAs, and a high-fat diet with restricted BCAAs.

The results were striking. Mice on the restricted BCAA diet exhibited lower serum glucose levels, lower insulin levels, and gained the least amount of weight compared to the other groups.

This study underscores the potential for dietary BCAA restriction to counteract the negative effects of a high-fat diet, particularly with respect to insulin resistance and weight gain.

While animal studies don’t always translate directly to humans, the findings align with the results of the pilot study mentioned earlier, suggesting a possible mechanism that could apply to human obesity as well.

The Bigger Picture

These studies collectively point to a mechanism whereby high protein intakes—specifically high BCAA intakes—can contribute to insulin resistance and hinder fat loss in certain individuals.

While the idea that reducing protein intake might aid weight loss is counterintuitive to many, these findings suggest it’s a hypothesis worth investigating further.

It’s important to note that these findings don’t apply universally. Protein is an essential macronutrient, and adequate intake is vital for overall health.

However, if you’re struggling with obesity and insulin resistance, particularly those consuming a diet high in BCAAs as social media tells you to do, this approach might offer a novel strategy for breaking through barriers to fat loss.

As research progresses, it’s crucial to approach this topic with an open mind and a willingness to challenge conventional dietary wisdom. By doing so, we may uncover new ways to solve our issues.

Final thoughts on protein on the whole

First and foremost - you do you. I am not telling anyone how to live.

In responding to someone stressing about eating 1g/lb this week on how it is unnecessary I clearly upset several people who had no interest in seeing the evidence for the claims, only to personally attack me. I didn’t help by insulting back. Funny thing was, the photo they dug up to disprove my position was taken when I was eating ~1.5g/lb - go figure.

Do I think you need to have any stress about hitting 1g/lb if you are active, no. Food should serve us, we don’t serve our food.

Do I think every coach should start their overweight clients at 1g/lb, also no. Not only is is wasteful — it could clearly be making them insulin resistant. I think you should see blood work first if anything (that’s what patchwork does).

Want help?

Struggling to navigate all the diet tribes, but just want to feel great again? We’re helping people across America decipher their own situation with scientific testing, experimentation and extremely easy to follow plans - come check it out at Patchwork.

We promise there’s no cardio or calorie counting required.

Acknowledgements

Notable thanks to Menno Henselmans, Brad Marshall and Jeff Nippard for finding and sharing these studies and ideas in various forms.