The isolate is the best protein when cutting because it contains about 80% protein and very little fat and carbs, making it the perfect protein drink when you're trying to lower your calories. Positives: Great macronutrient breakdown.
Maintaining adequate protein intake is important on a cutting diet. Numerous studies have found that high protein intake can aid fat loss by boosting your metabolism, reducing your appetite, and preserving lean muscle mass ( 7 , 8 ).
Whey Protein Can Boost Fullness Quickly
Whey is a milk-based protein. It contains all the essential amino acids and is absorbed quickly in the body ( 31 ). Whey protein has been linked to some impressive benefits, including greater weight loss, improved satiety and better body composition ( 32 , 33 ).
Protein helps you lose weight because it boosts your metabolism, burns more fat and curbs your appetite. Protein also helps with gaining more muscle. So, add more protein to your diet with foods that include a healthy helping of eggs, fish and meat.
Creatine can help support and protect your muscles during cutting by bringing water into your muscles. This helps boost and preserve muscle fibers from damage. That's also why drinking plenty of water during cutting is important. It protects muscles from breakdown or injury from dehydration during your cutting cycle.
You can use a similar approach to increasing protein intake as you do cutting calories by gradually increasing this macro over time. Start at a moderate amount, around 0.8 to 0.85 grams of protein per pound of body weight, and increase with each phase of your diet.
To this end, increasing protein intake can actually help your cut! We even have studies showing that subjects can lose fat while in a calorie surplus (Antonio et al. 2015) – all due to higher protein intake!
Whey protein is the most widely used weight loss protein today. It's one of two milk proteins, with casein being another. This protein powder by Optimum Nutrition is one of the best whey protein for weight loss. It has 24 g of protein per serving (30 g) and may help you gain muscles and lose fat.
Avoid Sugar
All sugars are sugar, but anything from refined process carbs or fat should be avoided. Sugar is quickly consumed by the body to be used as energy and any excess is stored as fat. During a cut, sugar should be virtually eliminated from your diet. Eat foods high in protein and fibre.
During a bodybuilding cut, your diet centers around eating fewer calories, lowering your fat intake, and cutting down on carbs. The exception to eating less is your protein intake. During energy restriction, like when you're cutting, a high-protein diet becomes increasingly important to prevent muscle loss.
Creatine will aid in muscle hydration by pulling water into the muscles to be used for muscle hydration. Thus, creatine is a great choice of supplement when cutting.
Creatine is safe, effective, and well-tolerated. It improves energy production, cellular hydration, and lean mass gains. There is no need to cycle off of creatine and there is no need to stop supplementing with it while cutting.
Yes! Creatine helps you gain and retain metabolically-active lean muscle tissue, which makes it an indirect fat burner. Put simply, the more muscle you have on your body, the harder you can work in the weight room, and the more calories you can burn both during and after your training sessions.
The Best Protein For Cutting
Protein shakes with high protein with low calories, carbs, and fat content are considered favourable during the cutting phase as they are easy to incorporate into a calorie deficit diet. One can choose whey protein isolates, casein, or protein blends as low-calorie protein options.
Because protein is an essential nutrient important to help repair and grow muscle tissue after strenuous workouts, drinking protein shakes before bed can help you get ripped by increasing muscle mass.
In short, you do NOT need protein powder to reach your fitness goals. Often times, getting protein powder is expensive and unnecessary if you eat enough protein throughout each day.
Boosts Metabolism and Increases Fat Burning
However, not all foods are the same in this regard. In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn.
If you want a flatter belly in 2018, then you need to include a protein with every meal. It helps maintain and build muscle, which helps burn fat and keeps you feeling fuller for longer.