Can Eating Double the Protein Supercharge Your Gains—Or Just Your Waistline?
New research reveals what happens when resistance-trained athletes eat a massive 4.4 grams of protein per kilogram—every day for eight weeks.
Does eating massive amounts of protein accelerate your gains, or just pack on unwanted fat? This study took a look at what happens to your body when you eat way more protein than even the most hardcore, drug-addled lifters typically recommend. We’ve heard all the rumours, but let’s get to the bottom of it.
👉🏼 PMID: 24834017
Key Points
Population: 30 healthy, resistance-trained individuals (mostly men, average age 24, training for years).
Groups:
Control (CON): Maintained normal diet and training.
High Protein (HP): Consumed 4.4 g/kg/day of protein, over twice the usual “high protein” recommendation for athletes.
Duration: 8 weeks.
Measurements: Body composition (Bod Pod), training volume, food intake tracked via apps and logs.
Protein Sources: Mostly whey and casein protein powder, since eating that much protein from food alone is impractical.
Aim
To find out if a very high protein diet (4.4 g/kg/day) changes body composition in already strong, trained individu…
