In this vid I cover the (seemingly) never ending debate regarding the old advice that “protein intakes above your requirements will just be converted to bodyfat” that is the mantra of traditional nutrition advice. Is it true?

More Protein Myths Covered HERE

This is the study discussed in this video:
The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals

Jose Antonio*, Corey A Peacock, Anya Ellerbroek, Brandon Fromhoff and Tobin Silver

Journal of the International Society of Sports Nutrition 2014, 11:19 doi:10.1186/1550-2783-11-19


The consumption of dietary protein is important for resistance-trained individuals. It has been posited that intakes of 1.4 to 2.0 g/kg/day are needed for physically active individuals. Thus, the purpose of this investigation was to determine the effects of a very high protein diet (4.4 g/kg/d) on body composition in resistance-trained men and women.


Thirty healthy resistance-trained individuals participated in this study (mean ± SD; age: 24.1 ± 5.6 yr; height: 171.4 ± 8.8 cm; weight: 73.3 ± 11.5 kg). Subjects were randomly assigned to one of the following groups: Control (CON) or high protein (HP). The CON group was instructed to maintain the same training and dietary habits over the course of the 8 week study. The HP group was instructed to consume 4.4 grams of protein per kg body weight daily. They were also instructed to maintain the same training and dietary habits (e.g. maintain the same fat and carbohydrate intake). Body composition (Bod Pod®), training volume (i.e. volume load), and food intake were determined at baseline and over the 8 week treatment period.


The HP group consumed significantly more protein and calories pre vs post (p < 0.05). Furthermore, the HP group consumed significantly more protein and calories than the CON (p < 0.05). The HP group consumed on average 307 ± 69 grams of protein compared to 138 ± 42 in the CON. When expressed per unit body weight, the HP group consumed 4.4 ± 0.8 g/kg/d of protein versus 1.8 ± 0.4 g/kg/d in the CON. There were no changes in training volume for either group. Moreover, there were no significant changes over time or between groups for body weight, fat mass, fat free mass, or percent body fat.

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.

Full study:

  1. Lee Vincent 5 years ago

    I agree, I don’t know why more people don’t understand this. Of course a calorie is not a calorie. Do people not understand that protein is a blood sugar regulator, in it helps control the insulin spike generated, especially from hi-GI carbs?

  2. Dan Moody 5 years ago

    Great Video Will. Very satisfying to hear a facts and figures guy like you , corroborate what myself and hosts of other trainees through the ages have no doubt experienced anecdotally. I always weigh and measure carbs and to a lesser extent fats ( just sticking to healthy ones) But I never do with protein. Iin fact as a died in the wool carnivore , I probably tend to over do the protein a bit and never have an issue maintaining a low % of body fat as long as training stays consistent.. Thanks again for the great info and for sifting through all these studies for us lay-folks…you rock!

    • Will Brink 5 years ago

      Thanx Dan!

  3. Suresh Thoduvail 5 years ago

    Hi Will: Thank you for you excellent information, please keep your valuable contribution coming. I was always concerned about taking excess protein after my workout and this puts it to rest. Also i like the honesty in your video, when it comes to fact and data, and if people do agree, they should smack their head.

    • Suresh Thoduvail 5 years ago

      *I meant do not agree

  4. Marc 5 years ago

    Will, what do you think about the more or less recent study linking higher protein intake with increased cancer risk ? While I can’t quite recall the details, I recall that people older than 55 (or was it 65 ?) had a decreased risk of cancer – it was younger people who had an increased risk of cancer in association with a higher protein intake.

    • Author
      Will Brink 5 years ago

      If you search the site for my vid “Do “High” Protein Diets Cause Cancer ? ” it should cover your Q and was based on the study you’re referring to I believe.

  5. Marc 5 years ago

    I’ve inadvertently opted out of email notification, so I’m merely leaving this msg because one needs to leave a msg to opt in again. Sorry for the inconvenience.

  6. Jim 5 years ago

    Given that the study reported, “no increases in fat free body mass,” one might also infer that excessive protein, beyond the 1 gram/pound intake, may be an unnecessary endeavor and expense for a training athlete.

    • Author
      Will Brink 5 years ago

      I’d say that’s generally true. Above and beyond your needs, additional protein does not seem to be of benefit, as least to strength athletes.

  7. Dave 5 years ago

    Silly question, really. What does the term p stand for in these studies? As in (p<0.05) ?

    • Author
      Will Brink 5 years ago

      “P values” are related to statistical analysis the effect is unlikely due to chance or other variables. It’s short hand science lingo.

      • Dave 5 years ago

        Got it. P<0.05 means there is a 5% chance of it "happening by accident".

  8. princefreakasso 4 years ago

    That’s interesting.

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