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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
Open accessAbstract
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.”
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 [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 [238,239].”
From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [238]
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“Both groups gained 1.5 kg of lean mass, but the high-protein group lost more fat mass (1.6 vs 0.3 kg in the control group).”
From International Society of Sports Nutrition position stand: diets for body weight reduction (2026) · cites this paper as [118]
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“A salient example of apparently protein-driven recomposition was by Antonio et al. [118], who compared the effects of normal/habitual protein intake (2.3 g/kg) versus high protein intake (3.4 g/kg) on body composition and performance in resistance-trained subjects. The 8-week trial involved a periodized, progressive resistance training program with sessions occurring 5 days/week. Despite the”
From International Society of Sports Nutrition position stand: diets for body weight reduction (2026) · cites this paper as [118]
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“Strength and exercise performance improved in both groups, with no statistically significant differences between the groups.”
From International Society of Sports Nutrition position stand: diets for body weight reduction (2026) · cites this paper as [118]
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Metadata
- 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)
- 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
- 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)
- Funders
- This study was unfunded
- 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, 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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