A high-protein diet and training with weights improve body composition

The U.S. Department of Agriculture recommends a daily protein intake of 0.8 grams per kilogram of body weight. Active people could benefit from up to 1.5 grams of protein per kilogram of body weight.

Jose Antonio and colleagues from Nova Southeastern University in Florida found that a high protein intake (3.4 grams per kilogram of body weight per day) combined with a periodized exercise program with weights over an 8-week period resulted in a greater reduction in body weight, body fat percentage and fat mass than 2.3 grams of protein per kilogram of body weight. There were no differences in fat-free mass.

Previous studies have shown that a very high protein intake without training with weights did not change body composition. The scientists concluded that intensively training athletes would benefit from a protein intake higher than two grams of protein per kilogram of body weight per day.

(Journal International Society Sports Nutrition, 13: 3, 2016)