If you're here, I probably don't need to tell you that adequate protein intake is paramount to maintain muscle, gain new muscle and build strength.
Got that straight. Good, don't need to waste anymore time on that.
That said, meeting protein needs isn’t always easy. This is especially true if you have a lot of muscle mass to maintain, train very intensely and need a large amount of calories, or you are restricting calories for fat loss.
Compound that with things in life that get in the way of your meal plan or routine such as family visits, holidays, travel for work, of falling ill and you can’t be blamed for not hitting your protein targets 100% of the time.
Also, if you're on a cut, you know how brutal those macros can be in terms of the sheer amount of protein you need to maintain muscle in a calorie deficit. If you've never had to experience this, let's just say if you hit your numbers every single day on a cut, you took the red pill.
That why when life happens, I encourage athletes to focus on consuming just enough protein to prevent muscle loss until they can get back on the wagon.
But what does this look like? How much protein can be safely consumed without losing your hard-earned gains?
How Much Protein Can You Eat Without Losing Muscle?
Everyone is different in the way they hold muscle, how their protein metabolism works and how they train, so there’s not going to be one set answer for everyone.
However, there are some factors you can consider to point you in the right direction.
Studies show that seasoned weightlifters have to be a lot more careful than those who are new to resistance training, likely because those who are just starting out don’t have as much muscle to maintain and are still benefiting from the magical hypertrophic phenomenon that is “newbie gains.”
Ahhh, newbie gains. I miss ya everyday, buddies.
Newbie gains is what we refer to in the fitness world as the surge of significant muscle gain and fat loss people experience in their first 6 months of consistent weight training.
Once this phase passes and you become trained, you never see results like it again. And, given what the science has shown, the body will still gain and maintain muscle during this time at a rapid rate likely due to the sheer novelty of the adaptation the body goes through when experiencing weightlifting for the first time.
That said, if you are just getting started, you can stand to eat only about half of the amount of protein recommended to trained weightlifters and still maintain your muscle. This comes out to about 0.5 grams of protein per pound of body weight, or 75 grams of protein for a 150 pound individual.
If you aren’t eating in a calorie deficit for weight loss, you could likely get away with eating even less, as a calorie surplus is more effective at preventing catabolism even when protein needs aren’t being met compared to a calorie deficit.
If you’re a long term iron pumper, though, you can’t get off the hook so easy. Studies show that gymgoers who work out 4-5 days a week (you know, your typical split), can safely reduce their protein intake to 0.7 grams per pound of body weight per day while in a calorie deficit and not lose muscle over a 2 week period. This is about 105 grams of protein per day for a 150 pound person.
Again, if you aren’t on a cut and are still eating enough calories for maintenance or bulking, you may be allowed to eat less. However, as may be the case in situations like sickness, injury or lack of appetite, if both your calories and protein intake are too low, you’re muscle mass is at risk.
Other Factors to Consider to Prevent Muscle Loss
The studies done had subjects on the low protein diet only for a few weeks, so keep in mind that the longer you go without getting back to your usual protein intake, the higher the risk of muscle loss likely is.
So, I know athletes hear what they want to but...please use your noggin. Don't slack on meeting your protein needs just because now you know you can.
Only use these recommendations as an exception, not a rule. Obviously muscle is going to be most optimally maintained when your protein needs are being met.
Furthermore, people forget that the body uses protein to maintain hair and skin integrity, produce antibodies for a strong immune system, produce hormones and other vital functions the body needs that have nothing to do with ab definition or bench press PRs.
Finally, you need to make sure you’re still lifting weights even if you can’t get all of your protein in. Some people may assume it’s better to refrain from lifting to minimize muscle damage and breakdown which one may think will result in muscle loss without getting in enough protein.
However, continuing to lift even just two days out of the week will help encourage muscle maintenance as becoming sedentary is what actually promotes atrophy and muscle loss.
The Bottom Line?
It may come as a comfort to most type A weightlifters and dieters that you don’t have to hit that protein number on the nose every single time.
Many panic when they miss the mark by even a day, thinking that as they lay cozy in their bed, their muscles are just wasting away. This is hardly the case as the body has an underappreciated way of reusing amino acids and is much more frugal with muscle turnover than we may be led to believe.
So, 0.5-0.7 grams per pound of body weight appears to be the minimum amount of protein you can eat without losing muscle, depending on your fitness goals, overall calorie intake and level of training. Again, though, this reduction in protein intake should only be adhered to if it can’t be avoided.