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

António, José; Ellerbroek, Anya; Silver, Tobin; Orris, Steve; Scheiner, Max; González, Adriana; Peacock, Corey A.

doi:10.1186/s12970-015-0100-0

Cited by 113 publications

(129 citation statements)

References 21 publications

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“…In brief, we found no deleterious effects of a high protein diet (2.51–3.32 g/kg/d) over a 1-year period. Prior work from our lab has shown that consuming a high protein diet in the short term has no harmful effects on any clinical measure (i.e., blood lipids and comprehensive metabolic panel) [6, 7]. …”

Section: Discussionmentioning

confidence: 99%

“…Prior work from our laboratory has shown that consuming protein (2.3–3.4 g/kg/d) in amounts that are 3-4 times greater than the RDA results in a similar FFM increase for both the normal and high protein groups [6]; however, the high protein group lost more fat mass compared to the normal protein group in spite of the fact that they consumed on average ~400 kcals more per day over the treatment period. This is in contrast with the current study that showed no change in body composition.…”

Section: Discussionmentioning

confidence: 99%

“…The use of mobile apps for dietary self-reporting has been previously used [6–9]. Every subject had previous experience with this mobile app.…”

Section: Methodsmentioning

confidence: 99%

“…Previous work from our laboratory discovered that an eight-week period of heavy resistance training coupled with high protein consumption (>3.0 g/kg/d) results in improvements in body composition [6]. Furthermore, at least in the short term, high protein intakes had no harmful side effects [6, 7]. However, long-term longitudinal data are lacking in terms of the effects of high protein diets.…”

Section: Introductionmentioning

confidence: 99%

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A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males

António

Ellerbroek

Silver

et al. 2016

Journal of Nutrition and Metabolism

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The purpose of this investigation was to determine the effects of a high protein diet over a one-year period. Fourteen healthy resistance-trained men completed the study (mean ± SD; age 26.3 ± 3.9 yr; height 178.5 ± 8.4 cm; and average years of training 8.9 ± 3.4 yr). In a randomized crossover design, subjects consumed their habitual or normal diet for 2 months and 4 months and alternated that with a higher protein diet (>3 g/kg/d) for 2 months and 4 months. Thus, on average, each subject was on their normal diet for 6 months and a higher protein diet for 6 months. Body composition was assessed via the Bod Pod®. Each subject provided approximately 100–168 daily dietary self-reports. During the subjects' normal eating phase, they consumed (mean ± SD) 29.94 ± 5.65 kcals/kg/day and 2.51 ± 0.69 g/kg/day of protein. This significantly increased (p < 0.05) during the high protein phase to 34.37 ± 5.88 kcals/kg/day and 3.32 ± 0.87 g/kg/day of protein. Our investigation discovered that, in resistance-trained men that consumed a high protein diet (~2.51–3.32 g/kg/d) for one year, there were no harmful effects on measures of blood lipids as well as liver and kidney function. In addition, despite the total increase in energy intake during the high protein phase, subjects did not experience an increase in fat mass.

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Section: Discussionmentioning

confidence: 99%

Section: Discussionmentioning

confidence: 99%

“…The use of mobile apps for dietary self-reporting has been previously used [6–9]. Every subject had previous experience with this mobile app.…”

Section: Methodsmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

See 2 more Smart Citations

A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males

António

Ellerbroek

Silver

et al. 2016

Journal of Nutrition and Metabolism

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“…In recent years, lots of interventional nutritional studies have been conducted, and many meta-analyses and comprehensive reviews have assessed the effects of diet to the health [2][3][4][5][6][7]. Some investigators have suggested that trained person may have a lower requirement for protein due to increased efficiency of use of protein.…”

Section: Discussionmentioning

confidence: 99%

People’s Attitudes to Healthy Exercise Diet, a Market Investigation

Zhang¹

2015

HSS

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Abstract:To investigate the market conditions of different individuals' demands toward exercise meal, we use the questionnaires, including online questionnaires and real questionnaires .The content consist of respondents' basic informations and their views of exercise diet. In the survey, objects (20-55 years old, average 28±0.7years old) include individuals in public exercise group (n=520) who totally consume 1200-4000 yuan a month and in high-earning group(n=97) who totally consume more than 4000 yuan a month. The propotion of those who will consume exercise meals is more than 76%(468/617), among them, three hundred and eighty-six respondents are from public fitness group, occupying 82.4%(386/468); Eighty-two respondents are in the high-earning group, accounting for 17.6% (82/468). Of the health and fitness-related participants, 69.8%(327/468) of objects are identified as female. The ratio of People who like the health fitness catering service are significant difference between high-earning group and public fitness group (p<0.05). Public fitness group and high-consume group think highly important of healthy exercise diet. While the high-consume group have a higher demand of private customized health fitness catering service ,with there is market gap in this field, a third party which provide healthy diet should be set to reach public healthy demands. When considering about what it should do, we set five more questions to finish the customer psychology research. It is about their thought about the food itself, the source of food, the location of company, the way receiving services and (what) the place company can be. The feedback shows not only the views of healthy diet, but also public customer psychology.

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Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults

Nunes

Colenso-Semple

McKellar

et al. 2022

J cachexia sarcopenia muscle

108

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We performed a systematic review, meta‐analysis, and meta‐regression to determine if increasing daily protein ingestion contributes to gaining lean body mass (LBM), muscle strength, and physical/functional test performance in healthy subjects. A protocol for the present study was registered (PROSPERO, CRD42020159001), and a systematic search of Medline, Embase, CINAHL, and Web of Sciences databases was undertaken. Only randomized controlled trials (RCT) where participants increased their daily protein intake and were healthy and non‐obese adults were included. Research questions focused on the main effects on the outcomes of interest and subgroup analysis, splitting the studies by participation in a resistance exercise (RE), age (<65 or ≥65 years old), and levels of daily protein ingestion. Three‐level random‐effects meta‐analyses and meta‐regressions were conducted on data from 74 RCT. Most of the selected studies tested the effects of additional protein ingestion during RE training. The evidence suggests that increasing daily protein ingestion may enhance gains in LBM in studies enrolling subjects in RE (SMD [standardized mean difference] = 0.22, 95% CI [95% confidence interval] 0.14:0.30, P < 0.01, 62 studies, moderate level of evidence). The effect on LBM was significant in subjects ≥65 years old ingesting 1.2–1.59 g of protein/kg/day and for younger subjects (<65 years old) ingesting ≥1.6 g of protein/kg/day submitted to RE. Lower‐body strength gain was slightly higher by additional protein ingestion at ≥1.6 g of protein/kg/day during RE training (SMD = 0.40, 95% CI 0.09:0.35, P < 0.01, 19 studies, low level of evidence). Bench press strength is slightly increased by ingesting more protein in <65 years old subjects during RE training (SMD = 0.18, 95% CI 0.03:0.33, P = 0.01, 32 studies, low level of evidence). The effects of ingesting more protein are unclear when assessing handgrip strength and only marginal for performance in physical function tests. In conclusion, increasing daily protein ingestion results in small additional gains in LBM and lower body muscle strength gains in healthy adults enrolled in resistance exercise training. There is a slight effect on bench press strength and minimal effect performance in physical function tests. The effect on handgrip strength is unclear.

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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

Cited by 113 publications

References 21 publications

A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males

A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males

People’s Attitudes to Healthy Exercise Diet, a Market Investigation

Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults

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