Ace the NASM Certified Nutrition Coach (CNC) Exam 2026 – Get Ready to Fuel Your Future!

Maintaining muscle mass during a calorie-restricted diet can be particularly challenging, as the body may use muscle tissue as an energy source in the absence of sufficient caloric intake. However, incorporating resistance training and consuming a higher protein diet at 1.8-2.2 grams per kilogram of body weight can significantly mitigate this risk.

This protein intake supports muscle protein synthesis, helping to preserve muscle tissue even when in a caloric deficit. Resistance training creates the stimulus needed for the muscles to maintain their size and strength, working synergistically with increased protein consumption to counteract muscle loss. This approach is beneficial across various fitness levels, not just for beginners or advanced athletes, making it a broadly applicable strategy in weight loss protocols for anyone aiming to retain muscle mass in a calorie deficit.

The focus here is on the combination of high protein intake and resistance training, which reinforces the importance of nutrition and exercise in maintaining muscle during weight loss.