Tag: Muscle preservation

According to the USDA, adults should aim for 10-35% of their daily calories from protein, but how this translates to an intermittent fasting schedule is more nuanced. Learning how much protein should I have while intermittent fasting is crucial for achieving goals like fat loss, muscle retention, and enhanced satiety.

Many in the fitness world mistakenly believe that fruit is forbidden during a cutting phase due to its sugar content, a notion that ignores its nutritional density. So, do bodybuilders eat fruit on a cut? The definitive answer is yes, and it is a practice that can be highly beneficial when executed strategically, supporting fat loss and performance.

According to a 2017 meta-analysis, higher protein intake during a calorie deficit helps significantly preserve lean muscle mass. This is a crucial benefit when considering how much protein do I need while losing fat, as it ensures that weight loss comes primarily from fat rather than muscle tissue.

According to a study by Nottingham Trent University, exercising on an empty stomach can help burn approximately 70% more fat than working out after eating. However, this fat-burning benefit for low-intensity exercise does not mean it's a good idea for the strenuous activity of hiking, especially for long or difficult trails.

Originally developed in the 1970s for severely obese patients, the protein sparing modified fast (PSMF) is a medically supervised dietary protocol for rapid weight loss. This approach is unique in its focus on preserving lean body mass while dramatically reducing overall calorie intake.

Research has demonstrated that high-protein diets can boost metabolism by up to 80-100 calories per day, contributing significantly to weight management. Understanding the optimal intake of whey protein can leverage this effect, helping you control appetite and preserve muscle mass during your weight loss journey.

A protein-sparing modified fast (PSMF) can lead to significant short-term weight loss while preserving lean muscle mass, as research indicates. This raises the question: what is PSMF day, and how does this medically supervised, very-low-calorie approach work?

A study published in the European Journal of Applied Physiology found that a five-day fasting mimicking diet preserved muscle function and strength in young, healthy males. Learning how to keep from losing muscle while fasting is achievable with the right strategic approach to nutrition and exercise.

According to fitness experts, a calorie deficit is the ultimate driver of weight loss. However, the quality of that weight loss—whether from fat or muscle—is heavily influenced by protein intake. This creates a common dilemma: is it better to be in a calorie deficit or hit your protein goal when trying to lose weight?

According to a 2020 survey, intermittent fasting was the most popular diet, but many practitioners are unsure: is having a protein shake considered breaking fast? The simple and direct answer is yes, because any caloric intake ends the fasted state.