{"id":1740836,"date":"2022-11-16T06:30:12","date_gmt":"2022-11-16T11:30:12","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1740836"},"modified":"2022-11-16T09:03:58","modified_gmt":"2022-11-16T14:03:58","slug":"eating-tons-of-protein-wont-make-you-fat","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/eating-tons-of-protein-wont-make-you-fat\/","title":{"rendered":"Eating Tons of Protein Won&#8217;t Make You Fat"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">16<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Feating-tons-of-protein-wont-make-you-fat%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1740836&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/c2dd69220c0e6ffa923710167a497e24e606a035.jpeg\" data-download-href=\"\/uploads\/short-url\/rNQZXTraCCVLQAb0NlCmGh1TnFP.jpeg?dl=1\" title=\"Protein\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/c2dd69220c0e6ffa923710167a497e24e606a035_2_690x282.jpeg\" alt=\"Protein\" data-base62-sha1=\"rNQZXTraCCVLQAb0NlCmGh1TnFP\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/c2dd69220c0e6ffa923710167a497e24e606a035_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/c2dd69220c0e6ffa923710167a497e24e606a035.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/c2dd69220c0e6ffa923710167a497e24e606a035.jpeg 2x\" data-dominant-color=\"AA211A\" \/><\/a><\/div>\n<h3>\n5.5 Times the RDA With No Added Body Fat<\/h3>\n<blockquote>\n<p>We keep forgetting it, but eating lots and lots of protein won\u2019t do a thing to negatively affect your body fat levels. Here\u2019s why.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nProtein: The Magic Macro?<\/h3>\n<p>I\u2019ve been working my glutes a lot lately. It does seem to be, after all, the body part of the moment, and not just for women. Besides, I\u2019d been neglecting them for too long. How could it be otherwise since the only time I really see the damn things is when I\u2019m in Macy\u2019s trying on a new pair of chinos and I\u2019m lucky enough to nab the big dressing room with the 3-panel mirrors?<\/p>\n<p>In any event, after a futile month, it struck me: I was still in my summer diet mode. I wasn\u2019t eating enough to grow anything, let alone my wanna-be Instagram-worthy bootie.<\/p>\n<p>You can\u2019t build a house without bricks, right? And neither can you build a more muscular butt or muscular anything without extra protein. You also most likely need to take in calories above and beyond maintenance levels.<\/p>\n<p>I\u2019m embarrassed to say, though, that my thinking was outdated. I\u2019d forgotten what I know to be true and instead fallen back on conventional dietary thinking, which is synopsized like this:<\/p>\n<blockquote>\n<p>\u201cEating extra protein during times of carbs and energy sufficiency contributes to increased fat storage, not muscle growth.\u201d<\/p>\n<\/blockquote>\n<p>That is, after all, what nearly every dietitian will tell you, what nearly every nutrition textbook will tell you. But it\u2019s hogwash. It\u2019s poppycock. No, no, we need a stronger word to describe this nonsense; we need to combine hogwash and poppycock to get hogcock. That\u2019s what it is.<\/p>\n<p>Moreover, it\u2019s probably that belief that\u2019s to blame for so many people, including me in this instance, failing to make progress in the gym.<\/p>\n<p>By trying to maintain a relatively low level of body fat, I had followed a maintenance or below maintenance number of calories and treated protein like just another macronutrient: one that must be reined in lest fatness ensue.<\/p>\n<p>But the truth is, eating a lot of protein, even up to 5.5 times the recommended daily allowance, will not make you gain any additional fat, even if all that protein adds a ton of calories to your diet. Instead, it seems to have a protective effect against fat during periods of increased energy intake while also leading to additional muscle mass, provided circumstances are right.<\/p>\n<h3>\n230 Grams of Protein with No Lifting Added 7 Pounds of Lean Mass<\/h3>\n<p>We\u2019ve known for some time that overfeeding carbohydrates and\/or fat results in body comp changes that are different from overfeeding on protein. We\u2019ve also known for some time that dietary protein appears to have a protective effect against fat gain during periods of overeating, but just how protective, we didn\u2019t know.<\/p>\n<p>Enter George Bray and his colleagues in 2012. They randomized subjects to partake in one of three diets: low protein (5%), normal protein (15%), or high protein (25%). Randomized subjects were then \u201cforce-fed\u201d 140% of their maintenance calories \u2013 about an extra 1,000 calories for 8 weeks straight.<\/p>\n<p>As far as grams of protein per group, that worked out to be around 47 grams for the low protein group; about 140 grams for the normal protein group; and around 230 grams for the high group.<\/p>\n<p>Carbohydrate intake was kept at about 41-42% between the groups, while dietary fat ranged from 33% in the high protein group to 44% and 52% in the normal and low protein groups, respectively.<\/p>\n<p>After doing their dual X-ray absorptiometry (DXA) magic, the scientists found that while all subjects gained approximately the same amount of fat (the high protein group gained a little less than the other two groups), the high protein group gained about 3 kilograms (approximately 6.6 pounds) of lean mass.<\/p>\n<p>I know what you\u2019re thinking: \u201cHey, all three groups gained the same amount of fat. Where\u2019s this alleged protective effect of protein, Forrest?\u201d<\/p>\n<p>Slow down, Bubba. The participants in the study were not resistance-trained. Neither did they perform any exercise during the study. That extra 6.6 pounds of lean mass fell on them like manna from heaven. Clearly, their results showed that excess protein during an overeating phase contributed to lean body mass gains.<\/p>\n<p>That throws a high-protein pie in the face of all those dietitians who still insist that a calorie is a calorie.<\/p>\n<p>But what would happen if someone took it one step further? What would happen if someone conducted a similar study, but this time with resistance-trained athletes and an even higher protein intake?<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/ef3fd6fb136d5df86ab7cf3bcc71d6b918dceb56.jpeg\" data-download-href=\"\/uploads\/short-url\/y8uTgXYKKuFxh1dMaC0pfovZm74.jpeg?dl=1\" title=\"Protein Powder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/ef3fd6fb136d5df86ab7cf3bcc71d6b918dceb56_2_689x388.jpeg\" alt=\"Protein Powder\" data-base62-sha1=\"y8uTgXYKKuFxh1dMaC0pfovZm74\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/ef3fd6fb136d5df86ab7cf3bcc71d6b918dceb56_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/ef3fd6fb136d5df86ab7cf3bcc71d6b918dceb56_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/ef3fd6fb136d5df86ab7cf3bcc71d6b918dceb56.jpeg 2x\" data-dominant-color=\"3E393B\" \/><\/a><\/div>\n<h3>\n5.5 Times the Amount of Protein, This Time with Lifters<\/h3>\n<p>Dr. Joey Antonio, a former contributor to T Nation, set about to \u201cdetermine the effects of a very high protein diet (4.4 g\/kg\/d) on body composition in resistance-trained men and women.\u201d<\/p>\n<p>The study design was simple: Thirty healthy weightlifting men and women were randomly assigned to a control (CON) group or a high protein (HP) group. The CON group was instructed to maintain their same training and dietary habits over an 8-week period. The HP group was also instructed to maintain their same training and dietary habits (i.e., maintain the same carb and fat intake), albeit with the added instruction to take in 4.4 grams of protein per kilogram of body weight (about 5.5 times the RDA).<\/p>\n<p>The math shows that the HP group would be ingesting around 800 calories per day more than the CON group. These additional calories were all from protein: 307 +\/-69 grams of it, compared to a protein intake of 138 +\/- 42 grams in the CON group.<\/p>\n<p>Here\u2019s the clincher: After 8 weeks, despite eating about 800 extra calories per day \u2013 all of it from protein \u2013 the HP group experienced no changes in body weight, fat mass, or fat-free mass.<\/p>\n<p>You probably have mixed feelings about those results. On one hand, you\u2019re probably elated that all those extra calories from protein didn\u2019t result in any additional tubbiness. However, you\u2019re probably disappointed that it didn\u2019t lead to any additional muscle mass.<\/p>\n<p>Read on for a clearer picture.<\/p>\n<h3>\nSome Rationalization<\/h3>\n<p>In the first study described above (Bray, et al.), the untrained subjects gained 6.6 pounds of lean mass just by increasing protein intake to about 230 grams per day. No exercise was involved, so this suggests that they weren\u2019t getting enough protein to begin with, which casts dark aspersions on the U.S. recommended daily amount of protein (0.8 grams per kilogram, which would be about 63 grams for a 175-pound person).<\/p>\n<p>That brings us to Antonio\u2019s study: Why did the HP group, despite ingesting about 5.5 times the RDA for protein, fail to gain any lean mass, let alone fat mass? Antonio explained it this way:<\/p>\n<blockquote>\n<p>\u201cThe lack of body composition changes in our group may be attributed to the fact that it\u2019s very difficult for trained subjects to gain lean body mass and body weight in general without significant changes in their training program.\u201d<\/p>\n<\/blockquote>\n<p>So, it appears that the HP group simply wasn\u2019t hitting it hard enough. Nowhere in the text does Antonio offer whether the resistance-trained athletes were just average gym goers in maintenance mode or mass-crazy gym rats, but you have to figure it\u2019s the former, given what Antonio speculated later in the text:<\/p>\n<p>\u201cIt would be interesting to ascertain if a high protein diet concurrent with a heavy resistance bodybuilding training regimen would affect body composition (i.e., increase lean body mass and lower fat mass).\u201d<\/p>\n<h3>\nWhy Won\u2019t Protein Turn into Body Fat?<\/h3>\n<p>Admittedly, the title of this subsection is a little misleading. Protein can turn into body fat, but it\u2019s unlikely. Biochemically, turning dietary fat into body fat is, as you might guess, easy-peasy, and turning dietary carbohydrate into body fat isn\u2019t that much more difficult.<\/p>\n<p>Turning protein into body fat, however, is an entirely different type of challenge. It takes several biochemical and hormonal steps and it\u2019s monitored closely by the liver, which metes out amino acids according to the body\u2019s metabolic needs (tissue breakdown, tissue synthesis, catabolism, anabolism, etc.)<\/p>\n<p>As such, you can believe, with a high degree of certainty, that protein, despite what \u201ccommon sense\u201d might suggest, has a protective effect against fat gain in times of <a href=\"https:\/\/www.t-nation.com\/lean-built-eating\/bulking-diet-plan\/\">caloric surplus<\/a>, particularly when combined with weightlifting.<\/p>\n<h3>\nWhat to Do with This Info<\/h3>\n<p>All this might not be news to you, but it\u2019s something that we need to be reminded of, because it\u2019s so contrary to what we used to believe, or what many dietitians currently believe.<\/p>\n<p>Having said that, here\u2019s what I think you should take with you from these studies and this article:<\/p>\n<ul>\n<li>Regular, non-training Joes should probably throw the 0.8 grams of <a href=\"https:\/\/www.t-nation.com\/lean-built-eating\/4-big-protein-mysteries-finally-solved\/\">protein<\/a> per kilogram RDA out the window and strive for at least 50% more.<\/li>\n<li>For most weight trainers who want to add muscle (but repeatedly fail), you likely need to eat more protein; maybe not 5.5 times the RDA, but maybe more than what you\u2019ve previously believed to be adequate. The added calories will not turn to fat.<\/li>\n<li>Lastly, it\u2019s probably impossible to eat that much extra protein from whole food sources, unless you routinely carry around a side of beef in your Yeti ice chest. You must, as the subjects in Antonio\u2019s study did, augment whole-food protein choices with <a href=\"https:\/\/biotest.t-nation.com\/products\/metabolic-drive-low-carb\">protein powder<\/a>.<\/li>\n<\/ul>\n<details>\n<summary>\nReferences<\/summary>\n<h3>\nReferences<\/h3>\n<ol>\n<li>Antonio J et al. <strong>The effects of consuming a high protein diet (4.4 g\/kg\/d) on body composition in resistance-trained individuals.<\/strong> J Int Soc Sports Nutr. 2014 May 12;11:19. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24834017\/\">PubMed<\/a>.<\/li>\n<li>Leaf A et al. <strong>The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition \u2013 A Narrative Review.<\/strong> Int J Exerc Sci. 2017;10(8):1275-1296. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\">PMC<\/a>.<\/li>\n<li>Bray GA et al. <strong>Effect of protein overfeeding on energy expenditure measured in a metabolic chamber.<\/strong> Am J Clin Nutr. 2015;101(3):496-505. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25733634\/\">PubMed<\/a>.<\/li>\n<\/ol>\n<\/details><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I\u2019ve frequently used the argument that one could put down 1500cals of carbs or fats relatively easily, sometimes in a single meal. But almost no one could manage to eat 1500cals worth of protein in one sitting.<\/p>\n<p>For maths\u2026<br \/>12oz chicken breast (raw) = ~106g protein<br \/>x4 = 48oz chicken breast = ~424g protein<\/p>\n<p>When in doubt &#8211; eat more lean protein!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"Andrewgen_Receptors\" data-post=\"2\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/andrewgen_receptors\/40\/298708_2.png\" class=\"avatar\" \/> Andrewgen_Receptors:<\/div>\n<blockquote>\n<p>I\u2019ve frequently used the argument that one could put down 1500cals of carbs or fats relatively easily, sometimes in a single meal.<\/p>\n<\/blockquote>\n<\/aside>\n<p>I think you\u2019re right, but this extends as well to most highly processed foods.  It\u2019s easy to go to a fast-casual restaurant and wolf down 1000 calories before your meal is even served (soda, bloomin\u2019 onion, bread and butter).  But, no one does this with real foods, even without protein.  Do you know anyone that has ever said \u201cMan, I really wish I didn\u2019t eat all those bananas last night.  I can\u2019t believe I ate 16 of them!\u201d.  It\u2019s not uncommon, though, for someone to eat an equivalent amount of calories in the form of Goldfish crackers or other processed food in a box.<\/p>\n<p>Not that anyone asked, but my strategy is allow myself as much real food as I want.  Plain, full fat yogurt.  Raw almonds.  Salmon, chicken, steak.  Blueberries, apples, strawberries.  But avoid highly adultered foods (nonfat dairy, \u201cnutrition\u201d bars, etc, crackers, etc\u2026).  Not that I\u2019m 100% compliant, but this is my goal.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Great article. I only read the Bray abstract, so this is admittedly an ignorant question, but help me with the math:<\/p>\n<p>On the same caloric intake, the high-protein group gained the same fat weight PLUS 3kg of lean weight?<\/p>\n<p>The conclusion appears to point to endpoints around energy expenditure, so maybe it wasn\u2019t powered to look at the above and physics can still exist, but that brings me to my second question:<\/p>\n<p>How can we conclude my energy expenditure increased with protein if I gained <em>more<\/em> total body weight?<\/p>\n<p>I\u2019m not being purposefully challenging, because your conclusion is not nearly as declarative (nor do I find it controversial, based on what you presented), but I can\u2019t wrap my head around that source article (again, I only saw the abstract, so I\u2019ve got ~10% of the picture)<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"TrainForPain\" data-post=\"4\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/trainforpain\/40\/225627_2.png\" class=\"avatar\" \/> TrainForPain:<\/div>\n<blockquote>\n<p>On the same caloric intake, the high-protein group gained the same fat weight PLUS 6kg of lean weight?<\/p>\n<\/blockquote>\n<\/aside>\n<p>They gained a bit less fat, and 6 POUNDS not kilos ahah. The subject were not resistance-trained. We can assume that they had a subpar diet as well. I\u2019m guessing they weren\u2019t getting enough proteins to begin with, like most people, and their body comp improved to \u201cbaseline human levels\u201d. No resistance training doesn\u2019t mean no activity.<\/p>\n<aside class=\"quote no-group\" data-username=\"TrainForPain\" data-post=\"4\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/trainforpain\/40\/225627_2.png\" class=\"avatar\" \/> TrainForPain:<\/div>\n<blockquote>\n<p>How can we conclude my energy expenditure increased with protein if I gained <em>more<\/em> total body weight?<\/p>\n<\/blockquote>\n<\/aside>\n<p>Protein is annoying to storage, compared to fat (95% of adipose tissue comes from fat). They all had the same calories, but others had more carbs and fat to storage. Meaning that the body had \u201cless\u201d available energy. I\u2019m guessing they also felt healthier and moved more, and since they had more lean tissue all of that contributed\u2026 Calories can be complicated ahahah<\/p>\n<p>Okay, now I\u2019m doubling my proteins hehe<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"aldebaran\" data-post=\"5\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/aldebaran\/40\/246944_2.png\" class=\"avatar\" \/> aldebaran:<\/div>\n<blockquote>\n<p>6 POUNDS not kilos ahah<\/p>\n<\/blockquote>\n<\/aside>\n<p>Whoops! Edited!<\/p>\n<aside class=\"quote no-group\" data-username=\"aldebaran\" data-post=\"5\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/aldebaran\/40\/246944_2.png\" class=\"avatar\" \/> aldebaran:<\/div>\n<blockquote>\n<p>They gained a bit less fat<\/p>\n<\/blockquote>\n<\/aside>\n<p>It\u2019s presented as if they gained statistically equivalent fat, or at least similar, and a greater delta of FFM.<\/p>\n<aside class=\"quote no-group\" data-username=\"aldebaran\" data-post=\"5\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/aldebaran\/40\/246944_2.png\" class=\"avatar\" \/> aldebaran:<\/div>\n<blockquote>\n<p>They all had the same calories, but others had more carbs and fat to storage. Meaning that the body had \u201cless\u201d available energy<\/p>\n<\/blockquote>\n<\/aside>\n<p>I understand this is the hypothesized mechanism, but the math, as I read it, doesn\u2019t hold up. I can\u2019t gain more <em>total<\/em> weight on the <em>same<\/em> calories, yet have an <em>increased<\/em> energy expenditure. If they had eaten the same calories from fat and carbs, and then added protein (as in the second source), I\u2019d buy this.<\/p>\n<p>What I\u2019m thinking now, after reading our response and my own typo, is it\u2019s most likely there was no statistical variance in any measure absent, potentially, the FFM. That would allow us to gain more fat and more total weight within numeric differences, call it equivalent, and leave room for the FFM gain.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Okay so I read the whole thing. Indeed they gained the same amount of fat, but the higher protein diets induced not only an increase in fat free mass, but also in expenditure.<\/p>\n<p>And it started at day 1 for energy expenditure! Krebs theorized that protein increased energy expenditure through urea synthesis, and protein synthesis. Some tissues and organs are stimulated a lot (kidneys, liver, skin, muscles) and their rate of energy utilization altered.<\/p>\n<aside class=\"quote no-group\" data-username=\"TrainForPain\" data-post=\"6\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/trainforpain\/40\/225627_2.png\" class=\"avatar\" \/> TrainForPain:<\/div>\n<blockquote>\n<p>What I\u2019m thinking now, after reading our response and my own typo, is it\u2019s most likely there was no statistical variance in any measure absent, potentially, the FFM.<\/p>\n<\/blockquote>\n<\/aside>\n<p>After 8 weeks, the energy expenditure of skeletal mass and residual mass was lower for the low protein diet, but significantly higher for the other (-10 for the low protein, + 175 for the high protein).<\/p>\n<p>We can guess that all this protein triggered many reactions to create this muscle, utilizing lots of energy. We\u2019ve all seen how untrained individual gain fast. I\u2019m persuaded the average human right now is in a terrible, subpar physical state. The body knows it. It wants to come back to its original state.<\/p>\n<p>Also, it has been theorized that protein takes more energy to be processed, 20-30% of its own energy, compared to 10-20% from carbs, and 0-5% from fat.<\/p>\n<p>Anyway, indded, it\u2019s hard to wrap our mind around this. How can you spend more energy and gain more weight? The answer is probably that they were <strong>overfed<\/strong> at 140% of their baseline. It\u2019s like, when you come back from an injury, or begin the gym: you gain muscle and lose fat at the same time. I\u2019m guessing that in a overfed state, the body doesn\u2019t utilize everything it ingests.<\/p>\n<p>It certainly holds true for protein: hence why it\u2019s better to have more frequent meals to optimize protein synthesis. Our lame body can\u2019t or won\u2019t storage it<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Where did you find the full article?<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"antiquity\" data-post=\"3\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/antiquity\/40\/209079_2.png\" class=\"avatar\" \/> antiquity:<\/div>\n<blockquote>\n<p>Not that anyone asked, but my strategy is allow myself as much real food as I want. Plain, full fat yogurt. Raw almonds. Salmon, chicken, steak. Blueberries, apples, strawberries. But avoid highly adultered foods (nonfat dairy, \u201cnutrition\u201d bars, etc, crackers, etc\u2026). Not that I\u2019m 100% compliant, but this is my goal.<\/p>\n<\/blockquote>\n<\/aside>\n<p>You\u2019re a better man than most of us, Gunga Din!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"TrainForPain\" data-post=\"4\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/trainforpain\/40\/225627_2.png\" class=\"avatar\" \/> TrainForPain:<\/div>\n<blockquote>\n<p>On the same caloric intake, the high-protein group gained the same fat weight PLUS 3kg of lean weight?<\/p>\n<\/blockquote>\n<\/aside>\n<p>Yeah, I know, it\u2019s weird. The group was probably deficient in protein intake in the first place, so the added protein manna from heaven was sucked up by lean body tissue.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>In the references, it\u2019s the third study. Click on the link next to the DOI, just before the Abstract<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Ok, after reading the confidence intervals, I can now accept everything. Arithmetic simply won\u2019t allow me to believe increased energy expenditure resulted in a higher total body weight (which requires increased storage). The individual results, however, can still tell a trending story that overeating protein has a different impact. There is no statistical significance in any group (outside that they still had skeletons), so I\u2019m good to take this as a hypothesis based on numeric trends.<\/p>\n<p>Thanks <a class=\"mention\" href=\"https:\/\/forums.t-nation.com\/u\/tc_luoma\">@TC_Luoma<\/a> and <a class=\"mention\" href=\"https:\/\/forums.t-nation.com\/u\/aldebaran\">@aldebaran<\/a>!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Excellent piece. I\u2019d add that this research also debunks two other common myths.  First, \u201cthe body doesn\u2019t store protein.\u201d  This might be more correctly stated as \u201cthe body doesn\u2019t store protein as fat,\u201d because we have a word for stored protein\u2013it\u2019s \u201cMUSCLE.\u201d<\/p>\n<p>Second, there\u2019s the myth that is common among keto \u201cexperts\u201d that excess protein is turned into glucose via gluconeogenesis.  The theory is that the body converts \u201cextra\u201d protein into glucose when confronted with a surplus.  In fact, the opposite is the case: the body resorts to gluconeogenesis only when glucose is needed and in the absence of other sources, turning either to dietary protein or through catabolic processes that result in muscle loss.  In support of this, see: <a href=\"http:\/\/www.ketotic.org\/2012\/08\/if-you-eat-excess-protein-does-it-turn.html\" class=\"inline-onebox\" rel=\"noopener nofollow ugc\">The Ketogenic Diet for Health: If You Eat Excess Protein, Does It Turn Into Excess Glucose?<\/a><\/p>\n<p>In any event, I\u2019ll keep pouring on the protein and enjoying the thermic benefits of high consumption, also!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>When the study-flingers argue against the idea that it\u2019s nearly impossible to gain fat from lots of protein, I give them <strong>The Chicken Breast Challenge<\/strong>:<\/p>\n<p>Get fat on baked, skinless chicken breasts. That\u2019s it.<\/p>\n<p>While possible on paper, I\u2019ve never seen anyone do it, unless of course their chicken is smothered in ranch dressing and cheese and they forget to mention that part. I discussed this with Will Brink too and he agrees: while it seems possible if someone were really really motivated to take the challenge and prove me wrong, it just doesn\u2019t happen out here in real life.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I imagine calling this \u201cThe Rabbit Starvation Challenge\u201d didn\u2019t fare well with marketing, haha.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Excellent points. Thanks!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Your maths remind me: Someone needs to collect study data on that guy in Philly who ate an entire rotisserie chicken for 40 days straight. Was anyone tracking his gainz? lol.<\/p>\n<aside class=\"onebox allowlistedgeneric\" data-onebox-src=\"https:\/\/www.nytimes.com\/2022\/11\/07\/us\/philadelphia-chicken-man.html\">\n<header class=\"source\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/uploads\/default\/original\/4X\/d\/a\/7\/da724c3f80e17332490b1085c432b1179878755d.png\" class=\"site-icon\" width=\"48\" height=\"48\" alt=\"image\" \/><\/p>\n<p>      <a href=\"https:\/\/www.nytimes.com\/2022\/11\/07\/us\/philadelphia-chicken-man.html\" target=\"_blank\" rel=\"noopener nofollow ugc\" title=\"09:20AM - 07 November 2022\">nytimes.com \u2013 7 Nov 22<\/a><br \/>\n  <\/header>\n<article class=\"onebox-body\">\n<div class=\"aspect-image\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/fa879c05dbdac4fb671f762c9a194a3b09123cd7_2_690x460.jpeg\" class=\"thumbnail\" width=\"690\" height=\"460\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/fa879c05dbdac4fb671f762c9a194a3b09123cd7_2_690x460.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/fa879c05dbdac4fb671f762c9a194a3b09123cd7.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/fa879c05dbdac4fb671f762c9a194a3b09123cd7.jpeg 2x\" data-dominant-color=\"967A6B\" alt=\"image\" \/><\/div>\n<h3><a href=\"https:\/\/www.nytimes.com\/2022\/11\/07\/us\/philadelphia-chicken-man.html\" target=\"_blank\" rel=\"noopener nofollow ugc\">40 Chickens in 40 Days: How a Philadelphia Man Cheered His City<\/a><\/h3>\n<p>Alexander Tominsky was on an epic quest to give Philadelphia something to celebrate, but he said he felt relieved to be done with the challenge. \u201cMy body is ready to repair,\u201d he said.<\/p>\n<\/article>\n<\/aside><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>About 162 grams of protein in an entire chicken. What a noob.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/slight_smile.png?v=12\" title=\":slight_smile:\" class=\"emoji only-emoji\" alt=\":slight_smile:\" width=\"20\" height=\"20\" \/><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote group-Verified\" data-username=\"Chris_Shugart\" data-post=\"18\" data-topic=\"280112\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/chris_shugart\/40\/307154_2.png\" class=\"avatar\" \/> Chris_Shugart:<\/div>\n<blockquote>\n<p>What a noob.<\/p>\n<\/blockquote>\n<\/aside>\n<p>I was thinking this when i heard it was only 1 chicken per <em>day<\/em>\u2026<\/p>\n<p>Like that\u2019s basically a large meal for me and my fat ass.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/global.discourse-cdn.com\/tnation\/original\/4X\/5\/e\/2\/5e21e9f112e50c1b75dc4603220adc7b007ce7ab.png\" alt=\"image\" data-base62-sha1=\"dqJxCw2Cd32V2z2O8awf4MyPRbB\" width=\"244\" height=\"170\" \/><\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>5.5 Times the RDA With No Added Body Fat We keep forgetting it, but eating lots and lots of protein won\u2019t do a thing to negatively<\/p>\n","protected":false},"author":1,"featured_media":1740839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1740836","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1740836","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1740836"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1740836\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1740839"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1740836"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1740836"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1740836"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}