High Protein Diet Study

[WillBrink]

This study done by a buddy of mine finds a high protein diet (3.4 g/kg/d) and resistance training program
improves body composition in healthy trained men and women without side effects.


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

Jose Antonio et al

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. Furthe
rmore, 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.

Full Paper HERE

[jpmuscle]

So basically Keto?

Idk how I'd eat 80oz of chicken per day. Interesting though.

[WillBrink]

So basically Keto?

Idk how I'd eat 80oz of chicken per day. Interesting though.

No reason to assume keto or even VLCD. One can eat a balanced diet with a higher P intake. Even if the diet was say 40% P, 30% C & F, it's not keto or even a VLCD diet.

[chuckman]

My wife started this new eating plan a bit over a year ago called "Trim Healthy Mama." A very thick book, essentially a low-carb, moderate-fat, high-protein way of eating in which you eliminate sugar inasmuch as possible, moderate the 'good' carbs, go high on protein, and 'time' and 'bundle' which of these nutrients you eat. Because my wife is the chef and I eat what she makes, I started eating what she made. I lost about 25 pounds, never really hungry, and the weight stays off. Of course, I have not given up beer, pizza, etc., but I do pay attention to how much and how often I eat these things.

To bottom line, the most success I have seen in myself (and others) is low-carb/high-protein and eliminating garbage sugar. It sounds like this study just reaffirms this.

[Double3]

It is a lot of work to eat 1.5g/lb.

[WillBrink]

It is a lot of work to eat 1.5g/lb.

Indeed it is! Don't think I have ever gone above 1g/lb myself.

[Double3]

Indeed it is! Don't think I have ever gone above 1g/lb myself.

I have before and it was way to much work with little or no benefit.

No benefit for me at least.

[Watrdawg]

I try to stay at about 1g/lb and that can be difficult at times.

[fedupflyer]

A very thick book, essentially a low-carb, moderate-fat, high-protein way of eating in which you eliminate sugar inasmuch as possible, moderate the 'good' carbs, go high on protein, and 'time' and 'bundle' which of these nutrients you eat.

Sounds a lot like the real Atkins eating plan.

[chuckman]

Sounds a lot like the real Atkins eating plan.

Couldn't say. I will say we have been successful at keeping weight off, staying full, and having more energy. When we do eat crap, man, we feel horrible. We are, however, having issues getting those last 10-15 pounds off, though.