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The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men

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Antonio, Jose, Ellerbroek, Anya, Silver, Tobin, Vargas, Leonel, Peacock, Corey·2016·Journal of the International Society of Sports Nutrition
DOI 10.1186/s12970-016-0114-2PMC PMC4715299
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Abstract

BACKGROUND: Eight weeks of a high protein diet (>3 g/kg/day) coupled with a periodized heavy resistance training program has been shown to positively affect body composition with no deleterious effects on health. Using a randomized, crossover design, resistance-trained male subjects underwent a 16-week intervention (i.e., two 8-week periods) in which they consumed either their normal (i.e., habitual) or a higher protein diet (>3 g/kg/day). Thus, the purpose of this study was to ascertain if significantly increasing protein intake would affect clinical markers of health (i.e., lipids, kidney function, etc.) as well as performance and body composition in young males with extensive resistance training experience. METHODS: Twelve healthy resistance-trained men volunteered for this study (mean ± SD: age 25.9 ± 3.7 years; height 178.0 ± 8.5 cm; years of resistance training experience 7.6 ± 3.6) with 11 subjects completing most of the assessments. In a randomized crossover trial, subjects were tested at baseline and after two 8-week treatment periods (i.e., habitual [normal] diet and high protein diet) for body composition, measures of health (i.e., blood lipids, comprehensive metabolic panel) and performance. Each subject maintained a food diary for the 16-week treatment period (i.e., 8 weeks on their normal or habitual diet and 8 weeks on a high protein diet). Each subject provided a food diary of two weekdays and one weekend day per week. In addition, subjects kept a diary of their training regimen that was used to calculate total work performed. RESULTS: During the normal and high protein phase of the treatment period, subjects consumed 2.6 ± 0.8 and 3.3 ± 0.8 g/kg/day of dietary protein, respectively. The mean protein intake over the 4-month period was 2.9 ± 0.9 g/kg/day. The high protein group consumed significantly more calories and protein (p < 0.05) than the normal protein group. There were no differences in dietary intake between the groups for any other measure. Moreover, there were no significant changes in body composition or markers of health in either group. There were no side effects (i.e., blood lipids, glucose, renal, kidney function etc.) regarding high protein consumption. CONCLUSION: In resistance-trained young men who do not significantly alter their training regimen, consuming a high protein diet (2.6 to 3.3 g/kg/day) over a 4-month period has no effect on blood lipids or markers of renal and hepatic function. Nor were there any changes in performance or body composition. This is the first crossover trial using resistance-trained subjects in which the elevation of protein intake to over four times the recommended dietary allowance has shown no harmful 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 [221]

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  • In a crossover study of twelve healthy resistance-trained men, an eight-week block of >3.0 g/kg/day protein intake (average 2.9 g/kg/day over 16 weeks) resulted in no changes in body composition and no clinical side effects.

    “In one eight-week block, participants followed their normal (habitual) diet (2.6 g/kg/day) and in the other eight-week block, participants were prescribed to ingest greater than 3.0 g/kg/day resulting in an average protein intake of 2.9 g/kg/day over the entire 16-week study. No changes in body composition were reported, and importantly, no clinical side effects were observed throughout the study.”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [221]

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Authors
Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C.
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
Venue
Journal of the International Society of Sports Nutrition
Publisher
Informa UK Limited
Published
2016-01-05
Volume
13
Issue
1
Pages
3-3
ISSN
1550-2783 (ISSN-L)
DOI
10.1186/s12970-016-0114-2
PMC
PMC4715299
OpenAlex
W2244111286
Cited by
81
References
17
Citations by year
2026: 10 · 2025: 5 · 2024: 5 · 2023: 10 · 2022: 3 · 2021: 10 · 2020: 7 · 2019: 8 · 2018: 9 · 2017: 10 · 2016: 4
FWCI
7.12
Type
journal article
Language
en
Open access
Licence
Locations
  • Journal of the International Society of Sports Nutrition (publishedVersion, cc-by)
  • PubMed Central (publishedVersion, cc-by)
  • PubMed (publishedVersion)
Funders
The project was not funded
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 › Diet and metabolism studies
Keywords
high-protein diet, protein intake, resistance-trained men, body composition, serum lipids, renal function, exercise performance, periodized resistance training, health indicators, young men, energy intake, crossover trial, food diary, comprehensive metabolic panel, glucose, weight gain, fat-free mass, fat mass
MeSH terms
Adult, Body Composition, Energy Intake, Dietary Proteins, Energy Metabolism, Humans, Lipids, Male, Diet Records, Treatment Outcome, Cross-Over Studies, Resistance Training, Sports Nutritional Physiological Phenomena

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