High-Protein Overfeeding and Body Composition in Trained Individuals: An 8-Week RCT
Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T
Evidence is still limited and needs further study
Summary
In 30 resistance-trained individuals (mean age 24), comparing a high-protein group (4.4 g/kg/day, 307 g/day) with a control group (1.8 g/kg, 138 g/day) over 8 weeks, there were no significant within- or between-group changes in body mass, fat mass, lean mass, or body fat percentage; the surplus of protein calories did not increase fat.
Key findings
- 1
No significant within- or between-group changes in body mass, fat mass, lean mass, or body fat percentage
- 2
Even more than double the usual protein intake (4.4 g/kg/day) did not translate the caloric surplus into fat gain
- 3
Note that the surplus came specifically from protein calories
- 4
n=30 over 8 weeks with self-reported diet, so confidence is low
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