Very High Protein Diet & Training

Very High Protein Diet & Training Protein recommendations for weight training adults range from 1.4 to 2 grams per kg of body weight per day. Although this general consensus exceeds recommendations for less active males and females, strength athletes have a tendency to think that if a little more is good, a whole lot more might be even better. A study published in the Journal of the International Society of Sports Nutrition tests the effects of a very high protein diet for 8 weeks.

Researchers asked 30 experienced weight lifters to consume 4.4 grams of protein per kg of body weight in addition to the amount of fats and carbs they typically ate. Obviously, this increased daily calories along with protein intake. Subjects who adhered to their regular eating habits consumed an average of 138 grams of protein daily compared to 307 on the very high protein diet. But after 8 weeks of training, both groups showed similar changes in body weight, body fat and muscle mass.

True Strength Moment: On the plus side, consuming three times the recommended amount of protein didn't result in significant increases in body fat. Of course, this very high protein diet didn't produce extra gains in muscle mass either. So why consume all those extra calories?
Leave a Comment