[Antonio et a. Joural of the Intemational Society of Spars Nutiion 204, 11:19 tpfwwarissn.com/content 1/1/19 Cae RESEARCH ARTICLE The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals Jose Antonia’, Corey A Peacock, Anya Ellerbroek, Brandon Fromhoff and Tobin Silver Abstract, Background: The consumption of cietay protein is important for resistance trained individuals. It has been posited that intakes of 1.4 to 20 g/ka/day are needed for physically active individuals. Thus, the purpose of ths investigation a5 to determine the effects ofa very high protein diet 44 q/ka/a) on body compostion in resistance-trained men and women. Methods: Thity healthy resistance-tained individuals pantcioated in ths study (mean # SD; age: 24.1 5.6 yr height: 1714 88 cm; weight: 733 + 11.5 kg). Subjects were randomly assigned to one ofthe following groups: Control (CON) or high protein (HP). The CON group was instructed to maintain the same training and dietary habits over the course of the 8 week study, The HP group was instructed to consume 44 grams of protein per kg body weight daly. They were also instructed to maintain the same training and dietary habits (¢9, maintain the same fat and carbohydrate intake). Body composition (Bod Pod? taining volume (e. volume load), and food intake were determined at baseline and over the 8 week treatment perio. Results: The H? group consumed significantly more protein and calories pee vs post (p < 005). Furthermore, the HP «group consumed significantly more protein and calorie than the CON (p < 005). The HP group consumed on average 307 + 69 grams of protein compared to 138 + 42 in the CON. When expressed per unit body weight, the HP group consumed 44 08 o/ko/d of protein versus 18 + 04 g/ka/d in the CON. There were no changes in taining volume for either group. Moreover, there were no significant changes overtime or between groups for body weight, fat mass, fat free mass, or percent body fat. Conelusions: Consuming 55 times the recommended daly allowance of protein has no effect on body composition in resistance trained individuals who othenwise maintain the same training regimen. This is the fist interventional study to demonstrate that consuming 2 hypercalvic high protein diet does nt result in an increase in body fat Keywords: Protein, Diet, Body composition, Exercise, Supplements Introduction the average US adult consumes slightly more than the Protein is the most important macronutrient vis-\-vis positive alterations in body composition. Previous work has suggested that protein intakes in the range of 1.2-20 grams per kilogram (kg) body weight per day (g/kg/d) are needed in active individuals {1-7}. In contrast, the US recommended daily allowance (RDA) for protein is 0.8 glkg/d. The average protein intake for US adults is 91 grams daily or ~1.0 gikg ideal body weight [8]. Thus, Conespondence: ESBBROAGS Exercise and Sper Sciences, Neva Southeastern Univ, 3532S. Unies Ore, Univer Park Plaza Sue 3532, Daves, FL33314, USA () Biomed Cental Sedan RDA; however, this level is inadequate for athletes or active individuals who engage in exercise/sport training for several hours per week Nonetheless, consuming ‘more than the RDA may be considered a ‘high’ intake of protein [9]. In a review by Tipton [10], the definition of 1 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. Thus, there is disagreement as to ‘what constitutes a ‘high’ protein diet. We would posit that using percentages as a means of defining ‘ow’ or ‘high’ Yhap/ctcommosor/ottcsorarvasoh Wale rh apes tothe data made aoe nthe ce,[Antonio et a. Joural of the Intemational Society of Spars Nutiion 204, 11:19 tpfwwarissn.com/content 1/1/19 protein intakes is misleading. If one were to consume the hypothetical low calorie diet (ex. 1000 keal/d), a protein intake of 36% (of total keals) would be 90 grams: in contrast, it would be 180 grams ona 2000 keal/d. ‘Thus, itis best to measure protein intake per unit body ‘weight instead of asa percentage of total energy. According to the Position Stand by the International Society of Sports Nutrition, intakes of 14-20 glke/d are needed for physically active individuals [7]. We would suggest that a ‘high’ protein intake is anything that exceeds 2.0 g/kg/d. However, little is known regarding, the effects of protein intake exceeding 20 gikg/d. A recent study compared low, normal and high protein diets [11]. However, even the high protein group was: not ‘high: They consumed an average of 18 gikg/d of protein. Certainly compared to the sedentary population, 18 glkg/d is ‘high; however, 18 g/kg/d should be a baseline protein requirement for active individuals. It is not clear if protein overfeeding will result in body fat gains. Certainly, overfeeding in general will promote body weight and fat mass gain [12]. Furthermore, the composition of meals during times of overfeeding will differentially affect body composition. 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 [12]. This suggests that overfeeding on sugar results in body fat gains in contrast to consuming a natural food comprised of “unprocessed carbohydrate and fat: Furthermore, there may bbe no difference in overfeeding on fat or carbohydrate in terms of fat storage [13]. Presently, the effects of protein overfeeding in resistance-trained individuals is unknown, ‘Therefore, the purpose of this investigation was to determine the efiects of a high protein diet on body composition in resistance-trained men and women in, the absence of changes in training volume. Methods Subjects Forty resistance-trained subjects volunteered for this investigation. Subjects were unequally randomized to a control (CON n= 10) or high protein diet (HP n =20) group. 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 (14. Participants were otherwise healthy resistance-trained men and women who had been resistance training regularly for the last 8.96.7 years and an average of 8543.3 hours per week. Individuals in the control ‘group were instructed to maintain the same dietary and training habits over the course of the study. On the other hand, the subjects in the high protein diet ‘group were instructed to consume 44 grams of protein Page 2 of 6 equal to 44 g/kg/d. 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, Food diary, workout Log, body composition Subjects kept a daily diary of their food intake via a smartphone app (MyFitnessPal’). The use of mobile apps. for diet self-monitoring have been previously used [15]. If they did not use the mobile app, subjects instead kept paper diary and their daily food intake was measured via the Nutribase* program. In order to maintain a high protein diet, subjects consumed commercially available ‘whey and casein protein powder (MusclePharm and Adept Natrition (Europa). Otherwise, the rest of their dietary protein was obtained from their normal food intake. Height was measured using standard anthropometry and total body weight was measured using a calibrated scale, Body composition was assessed by whole body densitometry using air displacement via the Bod Pod” (COSMED USA, Concord, CA), All testing was performed in accordance with the manufacturer's instructions. Briefly, subjects were tested while wearing only tight fitting clothing (swimsuit or undergarments) and an acrylic swim cap. The subjects wore the exact same clothing for all testing. Thoracic gas volume was estimated for all subjects using a predictive equation integral to the Bod Pod! software. The calculated value for body density used the Siri equation to estimate body composition. Data from the Bod Pod" included body weight, percent body fat, fat free mass and fat mass. All testing was done with each subject at approximately the same time of day. Also, all subjects were required to keep a daily workout log showing the exercises with reps and sets performed. Volume load (repetitions x weight) was measured to censure subjects did not alter their training regimen Statistical analysis Data were analyzed utilizing a 2-way Analysis of Variance (ANOVA) with Tukey’ test used for post-hoc analysis. Data are expressed as mean + SD. A p value of soy> casein) [41]. On. the other hand, 48 grams of both whey and rice protein isolate consumed post resistance exercise improved indices of body composition and exercise performance similarly [42]. Thus, one might speculate that if the protein dose or intake is sufficiently high, it may not matter what that particular protein source may be. Conclusion ‘This is the first investigation in resistance-trained individ- uals which demonstrates that a hypercaloric high protein dict does not contribute to a fat mass gain. Furthermore, there was no change in body weight or lean body mass ‘This is in contrast with other overfeeding studies which showed gains in body weight, fat mass and lean body mass; however, those investigations were performed in non cexercise-trained individuals that were consuming a lower protein diet (in comparison to our stud). It should be Page 5 of 6 noted that the subjects in the current study did not alter their training. It would be intriguing to ascertain if a high protein diet concurrent with a heavy resistance bodybuilding training regimen would affect body composition (ie. increase lean body mass and lower fat mass) We did not measure blood indices to determine if any side effects (ie. renal or hepatic function) occurred in the high protein group. A few subjects did complain of gastrointestinal distress as well as feeling ‘hot’ (ie. their body temperature was chronically elevated). Future research should focus on trained subjects using a single source of protein during overfeeding. Furthermore, a heavy resistance program geared towards skeletal muscle hypertrophy in conjunction with protein overfeeding needs further investigation. Competing interests Ite the CEO ofthe Iemationa Socey of Spots Non. The protein ‘oder wat provded by Musca and Adept Nuttion(Luope Spor Products brand bot ate spans ofthe SS conf ‘utthor’ contributions I coespencieg auton was spon forthe sty design the Statiscal ands nd the wtng ofthe manu A and BF vs involved Ine exceuten ofthe mensuement CP and 1s provided attance i the Study design satis nays ard exiting ofthe manacigt. Al authors ‘ead aed appro the fal anu. Acknowledgement \We wuld ke to honk Or Jordon Moon of Muska and Hila ‘of Europ Spots Prods (dept Nation for kindy proving protein wider A, we woul eto honk Jenne Von Doel at Heming art Rachael Tutunick fr hlpig withthe data collection Received 10 Ap 2014 Accepted: 11 Ap 2014 Published 12 May 2014 References TT Leman Pao athletes need move dietary protein and amino acs?) Spor Nu 1985 5S 599 56. 2. Leman PW, Tamopasy MA, MacDougal 10, tnsn SA: Protein requrements and muscle mas/trength changes during intensive traning in novie dybulders 4p Phyo 1982, 73787 775 3 Lemon PA Prot ON rote intake an the perfomance, Sr 4 Lemon Pi. Pratin and amin aid need ofthe stengh athlete. oJ Spor Nu 18, 1127-145 5. Leon PW. Protein ane nec: update 1987. Me Se Sports br 196 6 When 4 an Gk Contempo issn pot requerens and ‘onsumpton fr esstance waned alts 0 So Ss ar 2 3727 7. Gal 8 er, Zeger LaBounty, Paes M. 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