Key Topics Covered
Today’s episode is based on a study titled “The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.” We found this an interesting study with several key points worth unpacking.
The Study Details
- The intervention group was given 4.4g/kg protein per day
- With an average body weight of 73kg, so this is ~320g protein.
- Sample size: 30 resistance trained individuals
- 8 week study.
- Control group was just instructed to keep their training and diet the same.
- The high protein group was instructed to have 4.4g/kg protein WITHOUT changing their carb or fat intake. This was to be tracked using MFP.
What Happened?
- The protein intake that was reported came out as 307g. So just under the plan.
- Large amounts of protein powder were reportedly used to achieve this.
- Total intake that was reported was 800 calories higher than previously.
- There was no change in body composition in either group.
Conclusion From the Authors
- The abstract conclusion reads as follows:
- “Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen.
- This is the first interventional study to demonstrate that consuming a hypercaloric high protein diet does not result in an increase in body fat.”
Unpacking That
- The first slightly odd thing to highlight is that this study was in 2014 and it was the FIRST interventional study to have this finding. That makes some stuff questionable.
- Explanations for WHY this might occur are partly related to the thermic effect of food.
- Protein has a higher thermic effect of food. But that can’t possibly explain it. If 800kcal were added and nothing else changed, it’s not like the thermic effect of food would increase by exactly the amount that was added.
Self-Reported Data Issue
- Secondly, it would be incredibly hard to eat this amount of protein – just the satiety factor alone would be insane.
- In fact, a few people dropped out due to GI issues. Another 6 dropped out without explanation.
- The authors even said that they encouraged protein powder because it “would have been virtually impossible or highly unlikely that one could consume a 4.4 g/kg/d via food alone”
- At a minimum there is reason to speculate whether people added stuff into MFP that they didn’t consume. Or other similar explanations.
- Another relevant thing is that the high protein group also reportedly increased their carb intake by 17% on average despite being told not to. How does that fit into the TEF explanation of no weight gain?
ChatGPT Response
- Since I have my own bias and I didn’t want this episode to turn into me solely just questioning the results, I turned to chatGPT.
- I asked about its thoughts on the study and outcome. The response was:
- “It’s highly unlikely that the participants in Jose Antonio’s study reported their intake accurately. The idea that participants could increase their calorie intake by 800 calories per day, specifically through protein, and not gain weight is biologically implausible under normal circumstances. While protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats, meaning more calories are burned during its digestion and metabolism, this wouldn’t fully account for the lack of weight gain given such a significant caloric increase.”
- It then went on to talk about the prevalence of reporting issues.
Other Interesting Takeaway Points
- One key point I DO take away from this study though is that it is obvious that the pursuit of a really high protein diet often doesn’t lead to a calorie surplus.
- I interpret this as meaning that people typically get full and/or bored of eating before consuming enough calories to gain weight if they try this.
Summary:
However you interpret this, it is a huge outlier of a study. Considering the rest of the research, I wouldn’t say that adding 800kcal above your maintenance, largely through protein, wouldn’t lead to weight gain.
Relevant Blogs/Research
Relevant Studies: