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All procedures involving human subjects were approved by Nova Southeastern University’s Human Subjects Institutional Review Board in accordance with the Helsinki Declaration, and written informed consent was obtained prior to participation.įood diary, workout Log, body composition On the other hand, the subjects in the high protein diet group were instructed to consume 4.4 grams of protein equal to 4.4 g/kg/d. Individuals in the control group were instructed to maintain the same dietary and training habits over the course of the study. Participants were otherwise healthy resistance-trained men and women who had been resistance training regularly for the last 8.9 ± 6.7 years and an average of 8.5 ± 3.3 hours per week. The purpose of unequal randomization was to take into account the loss of subjects from potential lack of compliance due to the high protein diet as well as gaining additional information on the treatment itself.
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Subjects were unequally randomized to a control (CON n = 10) or high protein diet (HP n = 20) group. Therefore, the purpose of this investigation was to determine the effects of a high protein diet on body composition in resistance-trained men and women in the absence of changes in training volume.įorty resistance-trained subjects volunteered for this investigation. Presently, the effects of protein overfeeding in resistance-trained individuals is unknown. Furthermore, there may be no difference in overfeeding on fat or carbohydrate in terms of fat storage. This suggests that overfeeding on sugar results in body fat gains in contrast to consuming a natural food comprised of unprocessed carbohydrate and fat. Two weeks of overfeeding on candy versus peanuts showed that waist circumference increased only in the candy group despite the identical increase in caloric intake. Furthermore, the composition of meals during times of overfeeding will differentially affect body composition. Certainly, overfeeding in general will promote body weight and fat mass gain. It is not clear if protein overfeeding will result in body fat gains.
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Certainly compared to the sedentary population, 1.8 g/kg/d is ‘high ’ however, 1.8 g/kg/d should be a baseline protein requirement for active individuals. However, even the high protein group was not ‘high.’ They consumed an average of 1.8 g/kg/d of protein. A recent study compared low, normal and high protein diets. However, little is known regarding the effects of protein intake exceeding 2.0 g/kg/d. We would suggest that a ‘high’ protein intake is anything that exceeds 2.0 g/kg/d. Thus, it is best to measure protein intake per unit body weight instead of as a percentage of total energy.Īccording to the Position Stand by the International Society of Sports Nutrition, intakes of 1.4-2.0 g/kg/d are needed for physically active individuals. 1000 kcal/d), a protein intake of 36% (of total kcals) would be 90 grams in contrast, it would be 180 grams on a 2000 kcal/d. If one were to consume the hypothetical low calorie diet (ex. We would posit that using percentages as a means of defining ‘low’ or ‘high’ protein intakes is misleading. Thus, there is disagreement as to what constitutes a ‘high’ protein diet. In a review by Tipton, the definition of a high protein diet may include intakes greater than 15-16% of total energy intake, intakes greater than the RDA or perhaps anything that exceeds 35% of total energy intake. Nonetheless, consuming more than the RDA may be considered a ‘high’ intake of protein. Thus, the average US adult consumes slightly more than the RDA however, this level is inadequate for athletes or active individuals who engage in exercise/sport training for several hours per week. The average protein intake for US adults is 91 grams daily or ~1.0 g/kg ideal body weight. In contrast, the US recommended daily allowance (RDA) for protein is 0.8 g/kg/d. Previous work has suggested that protein intakes in the range of 1.2-2.0 grams per kilogram (kg) body weight per day (g/kg/d) are needed in active individuals. Protein is the most important macronutrient vis-à-vis positive alterations in body composition.