Considerations for protein intake in managing weight loss in athletes

Murphy, Caoileann H.; Hector, Amy J.; Phillips, Stuart M.

doi:10.1080/17461391.2014.936325

Cited by 52Muscle metabolism and nutritionSports Performance and TrainingRegulation of Appetite and Obesity

Considerations for protein intake in managing weight loss in athletes

Murphy, Caoileann H., Hector, Amy J., Phillips, Stuart M.·2015·European Journal of Sport Science

DOI 10.1080/17461391.2014.936325

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Abstract

A large body of evidence now shows that higher protein intakes (2–3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat‐free mass (FFM) preservation, particularly when combined with exercise. The mechanisms underpinning the FFM‐sparing effect of higher protein diets remain to be fully elucidated but may relate to the maintenance of the anabolic sensitivity of skeletal muscle to protein ingestion. From a practical point of view, athletes aiming to reduce fat mass and preserve FFM should be advised to consume protein intakes in the range of ∼1.8–2.7 g kg−1 d−1 (or ∼2.3–3.1 g kg−1 FFM) in combination with a moderate energy deficit (−500 kcal) and the performance of some form of resistance exercise. The target level of protein intake within this recommended range requires consideration of a number of case‐specific factors including the athlete's body composition, habitual protein intake and broader nutrition goals. Athletes should focus on consuming high‐quality protein sources, aiming to consume protein feedings evenly spaced throughout the day. Post‐exercise consumption of 0.25–0.3 g protein meal−1 from protein sources with high leucine content and rapid digestion kinetics (i.e. whey protein) is recommended to optimise exercise‐induced muscle protein synthesis. When protein is consumed as part of a mixed macronutrient meal and/or before bed slightly higher protein doses may be optimal.

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Underestimation of FFM may result in a hypoproteic diet and impairment of maintenance of skeletal muscle structures, given that athletes are commonly advised to consume protein intakes of ∼2.3-3.1 g per kg of FFM during the preparatory phase.
“Considering that during the preparatory phase athletes are commonly advised to consume protein intakes in the range of ∼2.3–3.1 g for each kg of FFM, its underestimation may result in a hypoproteic diet and in an impairment of the maintenance of the skeletal muscle structures [12].”
From Athletic bioimpedance-based equations underestimate fat free mass components in male elite soccer players: development and validation of new soccer-specific predictive models (2023) · cites this paper as [12]
Severe or chronic energy deficits are highly likely to impair the expansion of translational capacity.
“severe or chronic energy deficits are highly likely to impair the expansion of translational capacity [165]”
From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [165]

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Self-citation
Effects of high‐protein diets on fat‐free mass and muscle protein synthesis following weight loss: a randomized controlled trial
Pasiakos, S. M., Cao, J. J., Margolis, L. M., Sauter, E. R., Whigham, L. D., McClung, J. P., Rood, J. C., Carbone, J. W., Combs, G. F., & Young, A. J. (2013) · The FASEB Journal · doi:10.1096/fj.13-230227 · Cited by 312 · see citing works

Authors: Murphy, C. H., Hector, A. J., & Phillips, S. M.
Affiliations: McMaster University (CA)
Corresponding author: Phillips, Stuart M.
ORCID: Murphy, Caoileann H.
Phillips, Stuart M.
Venue: European Journal of Sport Science
Publisher: Wiley
Published: 2014-07-11
Volume: 15
Issue: 1
Pages: 21-28
ISSN: 1536-7290 (ISSN-L)
1746-1391
DOI: 10.1080/17461391.2014.936325
OpenAlex: W2122721325
Cited by: 52
References: 50
Citations by year: 2026: 2 · 2025: 6 · 2024: 5 · 2023: 4 · 2022: 2 · 2021: 4 · 2020: 5 · 2019: 3 · 2018: 5 · 2017: 5 · 2016: 6 · 2015: 5
FWCI: 2.66
Type: journal article
Language: en
Open access: closed
Licence: onlinelibrary.wiley.com/termsAndConditions#vor (vor)
Locations: European Journal of Sport Science (publishedVersion)
PubMed (publishedVersion)
Topics: Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Life Sciences › Neuroscience › Endocrine and Autonomic Systems › Regulation of Appetite and Obesity
Keywords: protein intake, weight loss, athletes, caloric restriction, resistance training, muscle protein synthesis, whey protein, leucine, negative energy balance, body composition
MeSH terms: Body Composition, Dietary Proteins, Humans, Weight Loss, Athletes, Sports Nutritional Physiological Phenomena, Recommended Dietary Allowances

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Considerations for protein intake in managing weight loss in athletes

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