Episode 89: How to Maintain Muscle Mass in a Caloric Deficit
01/22/24 • 33 min
How to Maintain Muscle Mass in a Caloric Deficit
On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit.
They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB.
Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:02 Introduction and Casual Conversation
00:45 The Importance of Maintaining Muscle Mass in a Deficit
01:38 Role of Resistance Training in Muscle Mass Maintenance
04:05 The Significance of Protein Intake
06:45 Balancing Macronutrients for Optimal Muscle Maintenance
12:26 The Impact of Calorie Deficit on Muscle Mass
17:45 Combining Diet and Exercise for Effective Weight Loss
19:49 Discussing Potential Substitutes for Resistance Training
19:52 The Importance of Creatine and Omega Threes
20:27 The Role of Vitamin D in Maintaining Muscle Mass
21:07 Exploring the Efficacy of HMB
22:29 The Impact of Food Quality and Green Powders
24:12 The Crucial Role of Sleep in Muscle Mass Maintenance
26:35 The Influence of Nutrition on Sleep Quality
29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance
31:41 Wrapping Up and Looking Forward
Hosted on Acast. See acast.com/privacy for more information.
How to Maintain Muscle Mass in a Caloric Deficit
On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit.
They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB.
Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:02 Introduction and Casual Conversation
00:45 The Importance of Maintaining Muscle Mass in a Deficit
01:38 Role of Resistance Training in Muscle Mass Maintenance
04:05 The Significance of Protein Intake
06:45 Balancing Macronutrients for Optimal Muscle Maintenance
12:26 The Impact of Calorie Deficit on Muscle Mass
17:45 Combining Diet and Exercise for Effective Weight Loss
19:49 Discussing Potential Substitutes for Resistance Training
19:52 The Importance of Creatine and Omega Threes
20:27 The Role of Vitamin D in Maintaining Muscle Mass
21:07 Exploring the Efficacy of HMB
22:29 The Impact of Food Quality and Green Powders
24:12 The Crucial Role of Sleep in Muscle Mass Maintenance
26:35 The Influence of Nutrition on Sleep Quality
29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance
31:41 Wrapping Up and Looking Forward
Hosted on Acast. See acast.com/privacy for more information.
Previous Episode
Episode 88: A New Understanding Of Protein Absorption? (RESEARCH REVIEW)
In this episode of the pH Nutrition Podcast, hosts Luke and Liam explore a recent paper called 'The anabolic response to protein ingestion during recovery from exercise, has no upper limit in magnitude and duration in vivo in humans' Trommelen et al (2023)
The study mainly contradicts previous assumptions about the body's protein absorption limits. The findings show a dose-response relationship between the amount of protein consumed and the anabolic response, indicating that humans may be able to absorb more protein than previously thought.
The hosts discuss the potential applications of this new information, particularly with regards to intermittent fasting, high protein feeds, and scenarios where regular protein intake may not be possible.
They highlight the need for further studies to understand this new perspective on protein absorption and its potential effect on a person's dietary regime.
For more info on our programs head over to our website here
Check out our Instagram page where we post tonnes of useful info here
00:01 Introduction and Welcoming Remarks
00:51 Discussion on Recent Research Review
01:18 Understanding Protein Absorption
02:07 Exploring the Study on Protein Ingestion
03:49 Implications of the Study Findings
05:59 Practical Applications of the Study
14:39 Potential Limitations and Future Research Directions
17:40 Conclusion and Final Thoughts
Hosted on Acast. See acast.com/privacy for more information.
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