The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
Research snapshot:
2014 interventional study finds high protein diet does not change body composition in resistance-trained individuals.
2014 |
Interventional |
Protein |
Body composition |
Overview.
This study found that consuming a high protein diet of 4.4 g/kg/d did not result in changes in body weight, fat mass, or lean body mass in resistance-trained individuals who maintained their usual training regimen.
Background.
A team of researchers associated with Nova Southeastern University, led by Jose Antonio, conducted this study and published it in the Journal of the International Society of Sports Nutrition.
Objectives.
The purpose of this investigation was to determine the effects of a very high protein diet (4.4 g/kg/d) on body composition in resistance-trained men and women, particularly to see if such a diet would lead to gains in fat mass or changes in body weight and lean body mass.
Study design.
This was an 8-week interventional study involving 30 healthy resistance-trained individuals (11 females, 19 males). Participants were randomly assigned to either a control group or a high protein group. The high protein group was instructed to consume 4.4 grams of protein per kg body weight daily, while the control group maintained their usual dietary habits. Body composition was assessed using air displacement plethysmography (Bod Pod), and training volume was monitored to ensure it remained constant.
Results.
Despite consuming significantly more protein and calories, the high protein group showed no significant changes in body weight, fat mass, fat-free mass, or percent body fat compared to the control group. The high protein group consumed an average of 307 grams of protein per day, which is over 800 calories more than their baseline intake.
Conclusions.
The study concluded that consuming a hypercaloric high protein diet does not result in gains in fat mass or changes in body composition in resistance-trained individuals who do not alter their training regimen. The findings suggest that protein calories in excess of requirements are not metabolized in the same way as carbohydrate calories.
Original paper.
Antonio, J., Peacock, C.A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11(1), 19. https://doi.org/10.1186/1550-2783-11-19
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