Methodology
Does Protein Need Differ for Fat Loss vs Muscle Gain?
Francesco Zen, founder of ZTraining · Last updated 20 June 2026
| Goal | Best sources | Why |
|---|---|---|
| Muscle gain | Eggs, beef, chicken, turkey | Denser, more complete amino acid chain |
| Fat loss | Salmon, white fish, seafood, plus eggs and some turkey | Fast digestion, almost no fat in white fish |
Where this comes from
This is a strategy carried over directly from competitive bodybuilding. For muscle gain, denser sources with a more complete amino acid chain do more work. For fat loss, digestion is king, and white fish in particular is very lean and quick to digest.
Timing follows the same logic
Timing isn't treated separately, it's about digestion enhancement either way. The same sources that support fat loss, fish, seafood, eggs, and some turkey, also support the digestion-first approach that timing decisions are built around.
Related: How much protein to build muscle · Protein timing for recomposition
He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.