March 3, 2025
BRAND NEW Study on How Much Protein During Fat Loss to Maintain Muscle: Dr. Martin Refalo
Optimal Protein Podcast with Vanessa SpinaAbout this episode
Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa . In this episode of The Optimal Protein Podcast, I sit down with Dr. Martin Refalo to discuss his brand-new study: Effect of Dietary Protein on Fat-Free Mass in Energy-Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression (Refalo, Trexler, & Helms, 2025). This research provides an updated analysis of how dietary protein intake impacts muscle retention during fat loss in resistance-trained individuals. If you've ever wondered how much protein you really need while cutting to preserve muscle mass, this episode is for you! What We Cover in This Episode: -What does the latest meta-regression reveal about protein intake and fat-free mass during caloric restriction? -How does protein intake affect lean muscle retention across different levels of caloric deficits? -Does going above the commonly recommended 1.6 g/kg improve muscle retention? -What are the potential upper limits of protein intake for maximizing muscle preservation? -How does resistance training influence protein requirements during a diet? -Differences between male and female subjectsâ€"should women aim for different targets? -Practical recommendations for athletes, bodybuilders, and general fitness enthusiasts looking to optimize fat loss while keeping their muscle gains. Dr. Refalo, along with co-authors Dr. Eric Trexler and Dr. Eric Helms, has compiled the most up-to-date evidence to help you make data-driven decisions about your diet and training. Get 20% off on the Tone LUX Crystal Red Light Therapy Mask Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/ The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.