Resistance training counters the potential harms of a high-protein diet in mice.
A high-protein diet may increase the risk of heart disease, diabetes, and increased body fat, especially in sedentary people. However, a new study in mice demonstrates that resistance training may counter these effects. Mice that ate a high-protein diet and performed resistance exercises gained muscle – not fat – and were more metabolically healthy than sedentary mice on the same diet.
Researchers fed one group of mice a low-protein diet (7 percent of total calories) and another a high-protein diet (36 percent of total calories). Half of each group performed resistance exercises three times weekly for three months, while the other half remained sedentary. The researchers then compared various parameters, such as body composition, weight, and metabolic indicators, across the different groups.
They found that the sedentary mice that ate a high-protein diet gained more fat than those on a low-protein diet. However, mice that ate a high-protein diet but engaged in resistance-based training gained muscle mass but not excess body fat. Interestingly, the high-protein-fed mice gained strength faster but, by the study’s end, did not outperform the low-protein group.
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These findings suggest that resistance training can offset the harmful effects associated with a high-protein diet.
Current recommendations for protein intake for healthy adults – 0.8 grams per kilogram (0.36 grams per pound) of body weight per day – are likely too low for building and maintaining muscle mass. Doubling the recommended amount, ensuring a daily intake of 1.6 to 1.8 grams per kilogram (0.7 to 0.8 grams per pound) of body weight, will pay the greatest dividends for promoting muscle protein synthesis for non-novices. Learn more about the importance of dietary protein in this episode featuring Dr. Stuart Philips.