Why Protein Matters During a Cut
When you are in a calorie deficit to lose fat, adequate protein helps preserve muscle mass and keeps you full. As a fitness trainer, I recommend 1.6–2.4 g per kg during cutting—often higher than in maintenance—to offset the catabolic pull of the deficit. Prioritise whole foods; use protein powder to hit targets without excess calories.
Lean meats, fish, eggs, dairy, and plant-based options like tofu and legumes are staples. Spread protein across meals. Protein supplements and vitamins can help you stay on track when appetite is low or meals are rushed.
How to Hit Your Protein Target in a Deficit
Choose high-protein, lower-calorie foods: chicken breast, white fish, egg whites, Greek yoghurt. Save calorie budget for vegetables and fibre. A protein shake can replace a snack or round out a light meal. Track intake for at least a few days to ensure you are not under-eating protein.
Recovery and Training
Keep training intensity and volume reasonable; drastic cuts in both can accelerate muscle loss. Sleep and stress management support recovery. Protein powders on iHerb offer low-carb options suitable for cutting. Reassess with a coach or dietitian if you feel overly fatigued or lose strength quickly.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
