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Get 1gr per lbs of bodyweight and don’t worry too much about muscle loss if your only in a slight deficit for a few weeks.
Make sure to combine protein and carbs - especially post workout - to max protein synthesis aka build or in your case protect muscle.
Protein sources should be high in quality.
Best of luck for your endeavors! 💪
The specific amount is about 91mg of amino acids per pound of bodyweight or .8 grams of protein per body weight. only amino acids are what build and repair muscle tissue. Not all protein structures contain every essential amino acid so the type of protein you’re choosing is a little more theoretical than simply getting protein.
But if you’re not wanting to gain too much weight, you want lean foods. the lean foods people tend to eat in this scenario are things like raw yogurt (with no fruits at all because fruits delay protein digestion), lentils and peas, chicken, lean grassfed beef (if you can or at least like 50% - 70% grassfed), white fish like cod, grouper, halibut, haddock, snapper (cod is by far the best for protein and snapper is the best 2nd but they’re all pretty healthy in their own right)
It depends on your actual weigth, but as far as I know it is beneficial if you get around 2g of protein/kg bodyweigth. There are also evidence that suggest a even higher intake of protein, up to 3.4g of protein/kg bodyweigth.So the conclussion is: it depends, how hard and often you train, how long have you been training and What weigth you have. Source: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0P.S im sorry if my English is bad or something, not my first language.
the rule is usually 1 gram per pound of body weight.
some foods:breakfast: egg whites (low cal high protein): mix with stuff or cook alone
lunch: greek yogurt (high protein, low cal, lots of volume for satiety),
dinner: i usually eat just plain cooked chicken or turkey but i put it as a sandwhich with “bread alone” brand which i find delightful . spread some home made apple sauce for some sweet and it is really tolerable for me.
then as i would assume , add a protein shake to hit the macro if you don’t 90, but with those foods it should be easy. an rxbar is a really great alternantive to checmical and artificial shakes and stuff. the rx bar is pretty natural and esybon the stomach
Generally 1g protein per lb of body weight in any caloric scenario (deficit, maintenance, bulk). In a deficit, I like to go up to 1.25g/lb of BW to ensure I don’t lose too much muscle. Up to you though.
You’ll essentially want to consume your body weight in grams of protein. So if you’re 110 pounds you would consume 110 grams of protein a day.
You can easily do this by regularly consuming lean protein foods such as chicken breasts, egg whites and fat free Greek yogurt.
The following has been well-researched and supported by several fitness and nutrition professionals, including Mike Isratel and Andy Galpin:
• Sedentary: 0.8g/kg body weight/day
• Strength trained(Maintenance): 1.2-1.4/kg body weight/day
• Strength trained(Gains): 1.6-2.0/kg body weight/day
• Endurance trained: 1.2-1.6/kg body weight/day
• Weight restricted: 1.4-1.8/kg body weight/day
• Elderly: 1.4-1.8/kg body weight/day
I’d aim for 1.6 g/kg bodyweight at this point which is equivalent to 0.73 g/lb bodyweight.
Studies have found diminishing returns on over 0.82 g/lb bodyweight which is why most people round to 0.8 and quote that. The bodybuilder community started rounding up however to get to 1 g per pound of bodyweight and that number has gotten pretty widespread as well.
Going above the 0.73 g/lb bodyweight I recommended certainly won’t harm you. But I thought I’d give you a lower number since I find it particularly difficult to hit my protein goals.