3 Things you MUST do to Lose Fat without Losing Muscle [3 Studies]
Physionic
Mar 20, 2024
Mindsip insights from this episode:
Understand weight loss impact on cellular energy and muscle maintenance
Losing weight causes a drop in cellular energy (ATP), which directly slows down the mTOR and ribosome machinery responsible for building and maintaining muscle.
Activate muscle growth with phosphatidic acid from resistance training
Resistance training produces a molecule called phosphatidic acid, which activates the muscle-building mTOR pathway even when you're in a calorie deficit.
Incorporate leucine-rich foods to boost muscle-building during weight loss
Leucine is the most critical amino acid for stimulating the muscle-building mTOR pathway, making leucine-rich foods essential during weight loss.
Leverage leucine and insulin for enhanced muscle growth
The combination of the amino acid leucine and insulin creates a more potent stimulation of the muscle-building mTOR pathway than either one does on its own.
Mix plant-based protein sources to preserve muscle during weight loss
For plant-based diets, mixing sources like soybeans, nuts, and chickpeas is crucial to get enough leucine to preserve muscle during weight loss.
Prioritize protein post-workout to enhance muscle synthesis in calorie deficit
Consuming 30 grams of protein after a workout while in a calorie deficit can stimulate more muscle protein synthesis than being at energy balance without the protein.
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