King Grub
2016-09-13, 07:45
Background
Protein supplementation in trained men and women has been shown to improve body composition in conjunction with alterations in their heavy resistance-training program. However, there are claims that consuming a high protein diet may have deleterious effects on various parameters of health. Thus, the purpose of this investigation was to determine the effects of a high protein diet over a one-year period.
Methods
Eleven healthy resistance-trained men completed the study (mean±SD. Age 25.8±4.0 yr; Height 179.1±9.0 cm; Average years of training 8.9±3.4 yr). In a randomized order, subjects consumed their habitual diet for 2 months and 4 months as well as a higher protein diet for 2 months and 4 months. Thus on average, each subject was on their habitual (i.e., normal) diet for 6 months and a higher protein diet for 6 months. Each subject was provided with protein powder so that they could attain their protein intake goals. No other instructions were given in terms of dietary alterations. Subjects were instructed to train as they normally would. They logged their resistance training workouts. Body composition was assessed via the Bod Pod®. Body mass, fat mass, fat-free mass (FFM) and percent body fat was ascertained. In addition, subjects provided dietary self-reports via MyFitnessPal®. Each subject provided approximately 100-168 daily dietary self-reports. A paired t-test was used to examine the differences between the normal and high protein intakes.
Results
The data for body composition are shown in Table 4. The data for nutritional intake are shown in Table 5. Subjects consumed more total calories and protein during the High protein phase. There were no differences between the Normal and High groups in any measure of health (Table 6).
Conclusions
In well-trained male subjects, consuming a diet high in protein had no harmful effects on any measures of health. Furthermore, there was no change in body weight, fat mass or lean body mass despite eating more total calories and protein. Contrary to popular belief, the consumption of a high protein diet is not mutually exclusive with a diet high in fiber. This is the first one-year longitudinal investigation in well-trained males that demonstrates the safety of a high protein diet.
A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. Proceedings of the Thirteenth International Society of Sports Nutrition (ISSN) Conference and Expo 2016. P28.
http://i.imgur.com/VdPeran.jpg
Protein supplementation in trained men and women has been shown to improve body composition in conjunction with alterations in their heavy resistance-training program. However, there are claims that consuming a high protein diet may have deleterious effects on various parameters of health. Thus, the purpose of this investigation was to determine the effects of a high protein diet over a one-year period.
Methods
Eleven healthy resistance-trained men completed the study (mean±SD. Age 25.8±4.0 yr; Height 179.1±9.0 cm; Average years of training 8.9±3.4 yr). In a randomized order, subjects consumed their habitual diet for 2 months and 4 months as well as a higher protein diet for 2 months and 4 months. Thus on average, each subject was on their habitual (i.e., normal) diet for 6 months and a higher protein diet for 6 months. Each subject was provided with protein powder so that they could attain their protein intake goals. No other instructions were given in terms of dietary alterations. Subjects were instructed to train as they normally would. They logged their resistance training workouts. Body composition was assessed via the Bod Pod®. Body mass, fat mass, fat-free mass (FFM) and percent body fat was ascertained. In addition, subjects provided dietary self-reports via MyFitnessPal®. Each subject provided approximately 100-168 daily dietary self-reports. A paired t-test was used to examine the differences between the normal and high protein intakes.
Results
The data for body composition are shown in Table 4. The data for nutritional intake are shown in Table 5. Subjects consumed more total calories and protein during the High protein phase. There were no differences between the Normal and High groups in any measure of health (Table 6).
Conclusions
In well-trained male subjects, consuming a diet high in protein had no harmful effects on any measures of health. Furthermore, there was no change in body weight, fat mass or lean body mass despite eating more total calories and protein. Contrary to popular belief, the consumption of a high protein diet is not mutually exclusive with a diet high in fiber. This is the first one-year longitudinal investigation in well-trained males that demonstrates the safety of a high protein diet.
A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. Proceedings of the Thirteenth International Society of Sports Nutrition (ISSN) Conference and Expo 2016. P28.
http://i.imgur.com/VdPeran.jpg