Most of the time -
You’re eating way too much
or you’re eating way too little.
But how much protein is enough really?
For people in general,
0.8g/kg is advised as per DRI.
That’s a modest zone to
prevent protein deficiency.
But if you are looking at adding muscle?
You definitely need to eat more protein.
But of course,
not too much.
In a study done by Layman et al, they compared the recommended 0.8g/kg with double that – 1.59g/kg of body weight in adult women.
Women who had the higher protein intake
lost more total weight and fat mass and less lean mass.
But what about when you go beyond that?
A number of studies done by Jose Antonio looking at really high protein intakes (5.5x the recommended daily allowance) has shown no effects on body composition in resistance-trained individuals. (https://pubmed.ncbi.nlm.nih.gov/24834017/)
While other studies suggest that hypercaloric and high-protein intake can lead to weight gain in the long term.
Also, it can be a hassle as well when it comes to budgeting your target calories and macros.
So overall, a safe zone would be 1.54g/kg - 2g/kg.
Then you fit in enough carbs, protein & fibre + a periodised training = results that last.
Would you like some help with all of that?
It’s one of the high-level resources you will get access to as you get inside the Sports Model Project.
You will be coached by a specialist team of elite coaches, nutrition experts, strength and conditioning athletes, and World Champions.
Who have helped thousands of women from all over the world in the last decade achieve and maintain elite body composition.
It’s not for everyone though.
SMP is only for the hardest worker in the room.
Love and light,
The SMP Coaching Team