Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program

in International Journal of Sport Nutrition and Exercise Metabolism

Click name to view affiliation

Bill I. CampbellUniversity of South Florida

Search for other papers by Bill I. Campbell in
Current site
Google Scholar
PubMedClose
*
,
Danielle AguilarUniversity of South Florida

Search for other papers by Danielle Aguilar in
Current site
Google Scholar
PubMedClose
*
,
Laurin ConlinUniversity of South Florida

Search for other papers by Laurin Conlin in
Current site
Google Scholar
PubMedClose
*
,
Andres VargasUniversity of South Florida

Search for other papers by Andres Vargas in
Current site
Google Scholar
PubMedClose
*
,
Brad Jon SchoenfeldLehman College

Search for other papers by Brad Jon Schoenfeld in
Current site
Google Scholar
PubMedClose
*
,
Amey CorsonUniversity of South Florida

Search for other papers by Amey Corson in
Current site
Google Scholar
PubMedClose
*
,
Chris GaiUniversity of South Florida

Search for other papers by Chris Gai in
Current site
Google Scholar
PubMedClose
*
,
Shiva BestUniversity of South Florida

Search for other papers by Shiva Best in
Current site
Google Scholar
PubMedClose
*
,
Elfego GalvanThe University of Texas Medical Branch

Search for other papers by Elfego Galvan in
Current site
Google Scholar
PubMedClose
*
, and
Kaylee CouvillionUniversity of South Florida

Search for other papers by Kaylee Couvillion in
Current site
Google Scholar
PubMedClose
*
DOI:
https://doi.org/10.1123/ijsnem.2017-0389
Keywords:
bodybuilding; hypertrophy; sports nutrition
Corrected:
26 Jun 2020
In Print:
Volume 28: Issue 6
Page Range:
580–585
Restricted access

Aspiring female physique athletes are often encouraged to ingest relatively high levels of dietary protein in conjunction with their resistance training programs. However, there is little to no research investigating higher versus lower protein intakes in this population. This study examined the influence of a high versus low-protein diet in conjunction with an 8-week resistance training program in this population. A total of 17 females (21.2 ± 2.1 years; 165.1 ± 5.1 cm; 61 ± 6.1 kg) were randomly assigned to a high-protein diet (HP: 2.5 g·kg−1·day−1; n = 8) or a low-protein diet (LP: 0.9 g·kg−1·day−1, n = 9) and were assessed for body composition and maximal strength prior to and after the 8-week protein intake and exercise intervention. Fat-free mass increased significantly more in the HP group as compared with the LP group (p = .009), going from 47.1 ± 4.5 to 49.2 ± 5.4 kg (+2.1 kg) and from 48.1 ± 2.7 to 48.7 ± 2 kg (+0.6 kg) in the HP and LP groups, respectively. Fat mass significantly decreased over time in the HP group (14.1 ± 3.6 to 13.0 ± 3.3 kg; p < .01), but no change was observed in the LP group (13.2 ± 3.7 to 12.5 ± 3.0 kg). Although maximal strength significantly increased in both groups, there were no differences in strength improvements between the two groups. In aspiring female physique athletes, a higher protein diet is superior to a lower protein diet in terms of increasing fat-free mass in conjunction with a resistance training program.

Campbell, Aguilar, Conlin, Vargas, Corson, Gai, Best, and Couvillion are with the Performance and Physique Enhancement Laboratory, University of South Florida, Tampa, FL. Schoenfeld is with the Lehman College, Bronx, NY. Galvan is with The University of Texas Medical Branch, Galveston, TX.

Address author correspondence to Bill I. Campbell at bcampbell@usf.edu.
  • Collapse
  • Expand

International Journal of Sport Nutrition and Exercise Metabolism

Cover International Journal of Sport Nutrition and Exercise Metabolism

  • Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., & Peacock, C.A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women—A follow-up investigation. Journal of the International Society of Sports Nutrition, 12, 39. PubMed ID: 26500462 doi:10.1186/s12970-015-0100-0

    • Search Google Scholar
    • Export Citation

  • Antonio, J., Peacock, C.A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11, 19. PubMed ID: 24834017 doi:10.1186/1550-2783-11-19

    • Search Google Scholar
    • Export Citation

  • Atherton, P.J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of Physiology, 590(5), 1049–1057. PubMed ID: 22289911 doi:10.1113/jphysiol.2011.225003

    • Search Google Scholar
    • Export Citation

  • Bandegan, A., Courtney-Martin, G., Rafii, M., Pencharz, P.B., & Lemon, P.W. (2017). Indicator amino acid-derived estimate of dietary protein requirement for male bodybuilders on a nontraining day is several-fold greater than the current recommended dietary allowance. The Journal of Nutrition, 147(5), 850–857. PubMed ID: 28179492 doi:10.3945/jn.116.236331

    • Search Google Scholar
    • Export Citation

  • Bonganha, V., Conceicao, M.S., Chacon-Mikahil, M.P.T., & Madruga, V.A. (2011). Response of the resting metabolic rate after 16 weeks of resistance training in postmenopausal women. Revista da Associação Médica Brasileira, 17, 350–353. doi:10.1590/S1517-86922011000500011

    • Search Google Scholar
    • Export Citation

  • Campbell, B., Zito, G., Colquhoun, R., Martinez, N., Kendall, K., Buchanan, L., … Pingel, A. (2016). The effects of a single-dose thermogenic supplement on resting metabolic rate and hemodynamic variables in healthy females—A randomized, double-blind, placebo-controlled, cross-over trial. Journal of the International Society of Sports Nutrition, 13, 13. PubMed ID: 27034624 doi:10.1186/s12970-016-0123-1

    • Search Google Scholar
    • Export Citation

  • Colquhoun, R., Gai, C., Walters, J., Brannon, A.R., Kilpatrick, M.W., D’Agostino, D.P., & Campbell, B.I. (2017). Comparison of powerlifting performance in trained men using traditional and flexible daily undulating periodization. Journal of Strength and Conditioning Research, 31(2), 283–291. PubMed ID: 28129275

    • Search Google Scholar
    • Export Citation

  • Garthe, I., Raastad, T., Refsnes, P.E., Koivisto, A., & Sundgot-Borgen, J. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism, 21(2), 97–104. PubMed ID: 21558571 doi:10.1123/ijsnem.21.2.97

    • Search Google Scholar
    • Export Citation

  • Halton, T.L., & Hu, F.B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: A critical review. Journal of the American College of Nutrition, 23(5), 373–385. PubMed ID: 15466943 doi:10.1080/07315724.2004.10719381

    • Search Google Scholar
    • Export Citation

  • Hida, A., Hasegawa, Y., Mekata, Y., Usuda, M., Masuda, Y., Kawano, H., & Kawano, Y. (2012). Effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations. Nutrients, 4(10), 1504–1517. PubMed ID: 23201768 doi:10.3390/nu4101504

    • Search Google Scholar
    • Export Citation

  • Ivy, J.L., & Ferguson-Stegall, L.M. (2014). Nutrient timing: The means to improved exercise performance, recovery, and training adaptation. American Journal of Lifestyle Medicine, 8(4), 246–259. doi:10.1177/1559827613502444

    • Search Google Scholar
    • Export Citation

  • Josse, A.R., Atkinson, S.A., Tarnopolsky, M.A., & Phillips, S.M. (2011). Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition, 141(9), 1626–1634. PubMed ID: 21775530 doi:10.3945/jn.111.141028

    • Search Google Scholar
    • Export Citation

  • Josse, A.R., Tang, J.E., Tarnopolsky, M.A., & Phillips, S.M. (2010). Body composition and strength changes in women with milk and resistance exercise. Medicine & Science in Sports & Exercise, 42(6), 1122–1130. PubMed ID: 19997019

    • Search Google Scholar
    • Export Citation

  • Lemmer, J.T., Ivey, F.M., Ryan, A.S., Martel, G.F., Hurlbut, D.E., Metter, J.E., … Hurley, B.F. (2001). Effect of strength training on resting metabolic rate and physical activity: Age and gender comparisons. Medicine & Science in Sports & Exercise, 33(4), 532–541. PubMed ID: 11283427 doi:10.1097/00005768-200104000-00005

    • Search Google Scholar
    • Export Citation

  • Lemon, P.W. (2000). Beyond the zone: Protein needs of active individuals. Journal of the American College of Nutrition, 19(Suppl. 5), 513S–521S. PubMed ID: 11023001 doi:10.1080/07315724.2000.10718974

    • Search Google Scholar
    • Export Citation

  • Lemon, P.W., Tarnopolsky, M.A., MacDougall, J.D., & Atkinson, S.A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767–775. doi:10.1152/jappl.1992.73.2.767

    • Search Google Scholar
    • Export Citation

  • Levine, J.A., Eberhardt, N.L., & Jensen, M.D. (1999). Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science, 283(5399), 212–214. PubMed ID: 9880251 doi:10.1126/science.283.5399.212

    • Search Google Scholar
    • Export Citation

  • Longland, T.M., Oikawa, S.Y., Mitchell, C.J., Devries, M.C., & Phillips, S.M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. American Journal of Clinical Nutrition, 103(3), 738–746. PubMed ID: 26817506 doi:10.3945/ajcn.115.119339

    • Search Google Scholar
    • Export Citation

  • Mcnaughton, L.S., Wardle, S.L., Witard, O.C., McGlory, C., Hamilton, D.L., Jeromson, S, … Tipton, K.D. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological Reports, 4(15), pii:e12893. PubMed ID: 27511985 doi:10.14814/phy2.12893

    • Search Google Scholar
    • Export Citation

  • Moore, D.R., Del Bel, N.C., Nizi, K.I., Hartman, J.W., Tang, J.E., Armstrong, D, & Philips, S.M. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. The Journal of Nutrition, 137(4), 985–991. PubMed ID: 17374665 doi:10.1093/jn/137.4.985

    • Search Google Scholar
    • Export Citation

  • Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., … Philips, S.M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. PubMed ID: 28698222 doi:10.1136/bjsports-2017-097608

    • Search Google Scholar
    • Export Citation

  • Razali, N.M., & Wah, Y.B. (2011). Power comparisons of Shapiro-Wilk, Kolmogorov-Smirnov, Lilliefors and Anderson-Darling tests. Journal of Statistical Modeling and Analytics, 2(1), 21–33.

    • Search Google Scholar
    • Export Citation

  • Schoenfeld, B.J., Aragon, A.A., & Krieger, J.W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. PubMed ID: 24299050 doi:10.1186/1550-2783-10-53

    • Search Google Scholar
    • Export Citation

  • Shapiro, S.S., & Wilk, M.B. (1965). An analysis of variance test for normality (complete samples). Biometrika, 52(3/4), 591–611. doi:10.2307/2333709

    • Search Google Scholar
    • Export Citation

  • Sheppard, J.M., & Triplett, N.T. (2016). Program design for resistance training. In G.G. Haff & N.T. Triplett (Eds.), NSCA’s essentials of strength training and conditioning (4th ed., p. 452). Champaign, IL: Human Kinetics.

    • Search Google Scholar
    • Export Citation

  • Stachoń, A.J. (2016). Menstrual changes in body composition of female athletes. Collegium Antropologicum, 40(2), 111–122.

  • Thomas, D.M., Ciesla, A., Levine, J.A., Stevens, J.G., & Martin, C.K. (2009). A mathematical model of weight change with adaptation. Mathematical Biosciences and Engineering, 6(4), 873–887. PubMed ID: 19835433 doi:10.3934/mbe.2009.6.873

    • Search Google Scholar
    • Export Citation

  • Thomas, D.T., Wideman, L., & Lovelady, C.A. (2011). Effects of a dairy supplement and resistance training on lean mass and insulin-like growth factor in women. International Journal of Sport Nutrition and Exercise Metabolism, 21(3), 181–188. PubMed ID: 21719898 doi:10.1123/ijsnem.21.3.181

    • Search Google Scholar
    • Export Citation
All Time Past Year Past 30 Days
Abstract Views 24358 6815 443
Full Text Views 1407 366 9
PDF Downloads 1350 453 7