The importance of protein
/Protein: feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.
Protein requirements vary from person to person recommended ranges are from 0.7g per kg bw to 2.2 g per kg body weight. A good place to start is 1g per kg of body weight.
STRENGTH TRAINING + PROTEIN consumption are your key components to preserving MUSCLE MASS when you’re trying to lose weight.
Preserving muscle mass is crucial as you don’t want to lose any of your hard earned gainz while your cutting weight/body fat.
Of the total weight lost, those on a fat loss plan without strength training and who are overweight tend to lose ~30% of muscle tissue.
Those who are already lean can lose up to a 50% of their weight from muscle mass. This is definitely NOT what you want.
The more muscle mass you have the more calories you burn throughout the day and during activity
Strength training (and other forms of anaerobic exercise) tax your muscles sparking a muscle preserving protein synthesis pathway to occur.