High-Protein Diet Plus Weight Training Builds Muscle and Cuts Fat

A high-protein diet (3.4 grams per kilogram of bodyweight per day) plus a periodized weight-training program for eight weeks caused greater decreases in bodyweight, percent fat and fat mass than a diet containing 2.3 grams of protein per kilogram of bodyweight— according to a study by Jose Antonio from Nova Southeastern University in Florida, and colleagues. There were no differences in fat-free mass (largely composed of muscle). The researchers concluded that intensely training athletes would benefit from protein intakes greater than two grams of protein per kilogram of bodyweight per day. However, previous studies showed that overfeeding protein without weight training did not alter body composition. (Journal International Society Sports Nutrition, 13: 3, 2016)

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