The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.
Study Goal
The researchers aimed to determine the effects of a very high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.
Results Summary
The high-protein group consumed significantly more protein and calories but showed no significant changes in body weight, fat mass, fat-free mass, or percent body fat compared to the control group. The study concluded that a hypercaloric high-protein diet does not increase body fat in resistance-trained individuals.
Population
Thirty healthy resistance-trained men and women (mean age 24.1 ± 5.6 years).
Effective Dosage
4.4 g/kg/d of protein.
Duration
8 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
very high protein diet (4.4 g/kg/d) | no change | body composition | resistance-trained men and women | - | has no effect on | #1 |
very high protein diet (4.4 g/kg/d) | no change | body weight | resistance-trained individuals | - | no significant changes for | #2 |
very high protein diet (4.4 g/kg/d) | no change | fat mass | resistance-trained individuals | - | no significant changes for | #3 |
very high protein diet (4.4 g/kg/d) | no change | fat free mass | resistance-trained individuals | - | no significant changes for | #4 |
very high protein diet (4.4 g/kg/d) | no change | percent body fat | resistance-trained individuals | - | no significant changes for | #5 |
hypercaloric high protein diet | no change | body fat | resistance-trained individuals | - | does not result in an increase in | #6 |
high protein diet (4.4 g/kg/d) | increase | protein | HP group | 307 ± 69 grams | consumed significantly more | #7 |
high protein diet (4.4 g/kg/d) | increase | calories | HP group | - | consumed significantly more | #8 |
high protein diet (4.4 g/kg/d) | increase | protein per unit body weight | HP group | 4.4 ± 0.8 g/kg/d | consumed | #9 |
BACKGROUND: The consumption of dietary protein is important for resistance-trained individuals. It has been posited that intakes of 1.4 to 2.0 g/kg/day are needed for physically active individuals. Thus, 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. METHODS: Thirty healthy resistance-trained individuals participated in this study (mean ± SD; age: 24.1 ± 5.6 yr; height: 171.4 ± 8.8 cm; weight: 73.3 ± 11.5 kg). Subjects were randomly assigned to one of the following groups: Control (CON) or high protein (HP). The CON group was instructed to maintain the same training and dietary habits over the course of the 8 week study. The HP group was instructed to consume 4.4 grams of protein per kg body weight daily. They were also instructed to maintain the same training and dietary habits (e.g. maintain the same fat and carbohydrate intake). Body composition (Bod Pod®), training volume (i.e. volume load), and food intake were determined at baseline and over the 8 week treatment period. RESULTS: The HP group consumed significantly more protein and calories pre vs post (p < 0.05). Furthermore, the HP group consumed significantly more protein and calories than the CON (p < 0.05). The HP group consumed on average 307 ± 69 grams of protein compared to 138 ± 42 in the CON. When expressed per unit body weight, the HP group consumed 4.4 ± 0.8 g/kg/d of protein versus 1.8 ± 0.4 g/kg/d in the CON. There were no changes in training volume for either group. Moreover, there were no significant changes over time or between groups for body weight, fat mass, fat free mass, or percent body fat. CONCLUSIONS: Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen. This is the first interventional study to demonstrate that consuming a hypercaloric high protein diet does not result in an increase in body fat.