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Cited by 140Muscle metabolism and nutritionSports Performance and TrainingBody Composition Measurement Techniques

A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation

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Antonio, Jose, Ellerbroek, Anya, Silver, Tobin, Orris, Steve, Scheiner, Max, Gonzalez, Adriana, Peacock, Corey A·2015·Journal of the International Society of Sports Nutrition
DOI 10.1186/s12970-015-0100-0PMC PMC4617900
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Abstract

BACKGROUND: The consumption of a high protein diet (>4 g/kg/d) in trained men and women who did not alter their exercise program has been previously shown to have no significant effect on body composition. Thus, the purpose of this investigation was to determine if a high protein diet in conjunction with a periodized heavy resistance training program would affect indices of body composition, performance and health. METHODS: Forty-eight healthy resistance-trained men and women completed this study (mean ± SD; Normal Protein group [NP n = 17, four female and 13 male]: 24.8 ± 6.9 yr; 174.0 ± 9.5 cm height; 74.7 ± 9.6 kg body weight; 2.4 ± 1.7 yr of training; High Protein group [HP n = 31, seven female and 24 male]: 22.9 ± 3.1 yr; 172.3 ± 7.7 cm; 74.3 ± 12.4 kg; 4.9 ± 4.1 yr of training). Moreover, all subjects participated in a split-routine, periodized heavy resistance-training program. Training and daily diet logs were kept by each subject. Subjects in the NP and HP groups were instructed to consume their baseline (~2 g/kg/d) and >3 g/kg/d of dietary protein, respectively. RESULTS: Subjects in the NP and HP groups consumed 2.3 and 3.4 g/kg/day of dietary protein during the treatment period. The NP group consumed significantly (p < 0.05) more protein during the treatment period compared to their baseline intake. The HP group consumed more (p < 0.05) total energy and protein during the treatment period compared to their baseline intake. Furthermore, the HP group consumed significantly more (p < 0.05) total calories and protein compared to the NP group. There were significant time by group (p ≤ 0.05) changes in body weight (change: +1.3 ± 1.3 kg NP, -0.1 ± 2.5 HP), fat mass (change: -0.3 ± 2.2 kg NP, -1.7 ± 2.3 HP), and % body fat (change: -0.7 ± 2.8 NP, -2.4 ± 2.9 HP). The NP group gained significantly more body weight than the HP group; however, the HP group experienced a greater decrease in fat mass and % body fat. There was a significant time effect for FFM; however, there was a non-significant time by group effect for FFM (change: +1.5 ± 1.8 NP, +1.5 ± 2.2 HP). Furthermore, a significant time effect (p ≤ 0.05) was seen in both groups vis a vis improvements in maximal strength (i.e., 1-RM squat and bench) vertical jump and pull-ups; however, there were no significant time by group effects (p ≥ 0.05) for all exercise performance measures. Additionally, there were no changes in any of the blood parameters (i.e., basic metabolic panel). CONCLUSION: Consuming a high protein diet (3.4 g/kg/d) in conjunction with a heavy resistance-training program may confer benefits with regards to body composition. Furthermore, there is no evidence that consuming a high protein diet has any deleterious effects.

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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.

    “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 [220]

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  • A follow-up investigation required participants to ingest up to 3.4 g/kg/day of protein for eight weeks while following a prescribed resistance training program and reported no changes in any of the blood parameters commonly used to assess clinical health (e.g., no effect on kidney or liver function).

    “A follow-up investigation [220] required participants to ingest up to 3.4 g/kg/day of protein for eight weeks while following a prescribed resistance training program and reported no changes in any of the blood parameters commonly used to assess clinical health (e.g., there was no effect on kidney or liver function).”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [220]

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  • High protein diets (>2.2 g·kg−1·day−1) have not resulted in any adverse effects to bone mineral density or kidney function in healthy women.

    “High protein diets (>2.2 g·kg−1·day−1) have not resulted in any adverse effects to bone mineral density or kidney function in healthy women [238,239].”

    From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [238]

    The Discussion reports no harmful effects on renal function during several weeks of high-protein intake, and the Results report no changes in the measured blood markers. However, the study included men and women without reporting a women-only kidney analysis, and its Methods describe body-composition testing rather than bone mineral density measurement. It therefore does not support the bone-density claim or establish the finding specifically for healthy women. (LLM, conf=0.88)

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Authors
Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., & Peacock, C. A.
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
2015-10-20
Volume
12
Issue
1
Pages
39-39
ISSN
1550-2783 (ISSN-L)
DOI
10.1186/s12970-015-0100-0
PMC
PMC4617900
OpenAlex
W2154555111
Cited by
140
References
23
Citations by year
2026: 11 · 2025: 13 · 2024: 12 · 2023: 17 · 2022: 10 · 2021: 14 · 2020: 15 · 2019: 15 · 2018: 15 · 2017: 10 · 2016: 5 · 2015: 3
FWCI
5.86
Type
journal article
Language
en
Open access
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)
Funders
This study was unfunded
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Health Sciences › Medicine › Physiology › Body Composition Measurement Techniques
Keywords
high-protein diet, resistance training, body composition, fat mass, body fat percentage, training periodization, resistance-trained individuals, protein intake, energy intake, body weight, exercise performance, fat-free mass, trained women, trained men, follow-up study, weight loss, muscle hypertrophy, fat loss, muscular endurance, muscle power
MeSH terms
Adipose Tissue, Adolescent, Adult, Body Composition, Body Weight, Energy Intake, Dietary Proteins, Female, Follow-Up Studies, Humans, Male, Resistance Training, Young Adult

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