Key Protein Targets
Q: How much protein should I consume daily to preserve muscle?
A: Aim for 1.6–2.2 g/kg of body weight per day. If you're leaner or training intensely, target the upper range to maximize muscle retention.
Protein Sources for Muscle Retention
Q: What are the best protein sources to help maintain muscle?
A: Incorporate high-quality protein from:
Lean meats (chicken, turkey, lean beef)
Fatty fish (salmon, tuna) for omega-3 benefits
Eggs and egg whites
Low-fat dairy (Greek yogurt, cottage cheese)
Protein powders (whey, casein, plant-based)
High-protein legumes (lentils, chickpeas)
The Role of Creatine
Q: Should I take creatine while cutting?
A: Yes! Creatine monohydrate (3–5g/day) helps maintain strength, enhances recovery, and supports muscle retention even in a calorie deficit.
Training Adjustments for Muscle Retention
Q: How should I adjust my strength training when cutting?
A: To preserve muscle mass:
Prioritize heavy, compound movements (squats, deadlifts, shoulder and bench press)
Maintain training intensity (70–85% of 1RM)
Avoid excessive cardio that may accelerate muscle loss
Nutrient Timing for Optimization
Q: Does protein timing matter for muscle maintenance?
A: Total daily protein intake is the priority. However, to optimize muscle retention, aim to consume ~20g of protein every 3 hours throughout the day.
Supplements to Consider
Q: Which supplements can help maintain muscle during a cut?
A: Consider adding:
Creatine Monohydrate (3–5g daily)
Protein supplements (as needed)
Caffeine (100–200mg pre-workout) for energy and fat oxidation
Omega-3s (1–3g EPA/DHA daily) to reduce inflammation and support recovery
Lifestyle Factors for Muscle Maintenance
Q: How important is sleep for muscle retention?
A: Very important! Aim for 7–9 hours per night to optimize muscle recovery, hormone regulation, and performance.
Disclaimer:
This guide is for informational purposes only and is not intended as medical advice. It does not replace advice from your doctor or dietitian. Please consult with a healthcare professional before using any supplement.