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The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
Open accessAbstract
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.
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“The first study in 2014 had resistance-trained individuals consume an extremely high protein diet (4.4 g/kg/day) for eight weeks and reported no change in adverse outcomes [223].”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [223]
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“A series of controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2.5–3.3 g/kg/day in healthy resistance-trained individuals consistently indicate that increased intakes of protein exert no harmful effect on blood lipids or markers of kidney and liver function.”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [223]
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“These intriguing effects of very high protein intakes are not anomalous; Antonio et al. [121–124] conducted several other trials that consistently showed non-adipogenic effects in resistance trainees assigned additional energy intake (~400–800 kcal) when consumed as protein (2.7–4.4 g/kg).”
From International Society of Sports Nutrition position stand: diets for body weight reduction (2026) · cites this paper as [121]
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Metadata
- Authors
- Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T.
- Affiliations
- Exercise and Sports SciencesNova Southeastern University, 3532 S. University Drive University Park Plaza Suite 3532 33314 Davie FL USA
- Nova Southeastern University (US)
- ORCID
- Peacock, Corey A
- Venue
- Journal of the International Society of Sports Nutrition
- Publisher
- Informa UK Limited
- Published
- 2014-08-15
- Volume
- 11
- Issue
- 1
- Pages
- 19-19
- ISSN
- 1550-2783 (ISSN-L)
- PMC
- PMC4022420
- OpenAlex
- W2095932535
- Cited by
- 121
- References
- 42
- Citations by year
- 2026: 9 · 2025: 11 · 2024: 6 · 2023: 9 · 2022: 7 · 2021: 5 · 2020: 12 · 2019: 13 · 2018: 16 · 2017: 14 · 2016: 12 · 2015: 7
- FWCI
- 5.48
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- Locations
- Journal of the International Society of Sports Nutrition (publishedVersion, cc-by)
- Europe PMC (PubMed Central) (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- NSUWorks (Nova Southeastern University) (submittedVersion)
- Topics
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology (medical) › Body Composition Measurement Techniques
- Keywords
- high-protein diet, protein intake, body composition, resistance-trained individuals, fat mass, fat-free mass, hypercaloric diet, training volume, energy intake, fat gain
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