Yes—losing fat and gaining muscle at the same time (called "body recomposition") is possible, and the biggest lever is protein. The study featured in this episode found that moderate-to-higher protein intakes promoted superior body recomposition in older women doing resistance training, compared with low protein. In short: pair consistent strength training with enough protein and you can chase the "unicorn" of dropping fat while adding muscle.
Looking to lose fat & gain muscle? More protein may be the answer. Here's what the research and this episode cover.
Episode 147 of The Garage Gym Athlete Podcast is up!
Lose Fat & Gain Muscle - THE UNICORN!
This week Jerred, Joe, and Ashley are back at it! They give us their updates on the daily over decade challenge before diving into the study. This week's study is on low, moderate, and high protein intakes and how that affected body recomposition in females. Sneak peak at the takeaway-protein is always key! This week's topic is on virtual races and events. The coaches go over their thoughts and why or why not they like them! Lastly, this week's Meet Yourself Saturday workout is MURPH. Make sure to fully grasp why this workout was created and who you are honoring while completing it!
What the research says
The study of the week (linked below) compared low, moderate, and higher protein intakes in older women performing resistance training, and looked at how each affected body recomposition—the simultaneous loss of fat and gain of muscle. The headline finding: moderate and higher protein intakes promoted superior body recomposition compared with lower protein.
The practical message is the one the coaches emphasize—protein is always key. When you're training hard and trying to change your body composition, eating too little protein leaves results on the table. While this particular study looked at older women, the underlying principle (enough protein plus resistance training supports recomposition) is widely echoed across the literature. The takeaway for most athletes: make sure protein intake is a priority, not an afterthought, especially during a fat-loss phase.
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IN THIS 53-MINUTE EPISODE WE DISCUSS:
- Protein
- Daily Over Decades Update
- MURPH
- Lose Fat & Gain Muscle
- Virtual Events and Competitions
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper…
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Want training built to drive recomposition alongside a smart nutrition approach? Come train with us at Garage Gym Athlete.
Be sure to listen to this week’s episode:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Frequently asked questions
Can you lose fat and gain muscle at the same time?
Yes. It's called body recomposition, and while it's harder than doing one at a time, it's achievable—especially when you combine resistance training with adequate protein. The study in this episode found moderate-to-higher protein intakes promoted superior recomposition in older women who were lifting.
How does protein help with body recomposition?
Protein supports muscle growth and helps preserve lean mass while you're in a calorie deficit losing fat. The research featured here showed that eating too little protein led to inferior recomposition, while moderate and higher intakes did better—reinforcing that protein should be a priority when changing your body composition.
Does this only apply to older women?
The specific study looked at older women performing resistance training, but the broader principle—enough protein paired with strength training supports fat loss and muscle gain—is widely supported and applies to most athletes pursuing recomposition.
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