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Final up to date on April eighth, 2025
Protein is the important thing to muscle achieve, however what occurs when you eat an excessive amount of? Will you achieve additional muscle or extra fats? In a March 2025 podcast, vitamin skilled Thomas DeLauer and dietary scientist Dr. Layne Norton dissected the information of protein overconsumption.
You possibly can achieve physique fats from [protein], however it’s arduous to realize fats from overeating protein. It’s an extended journey from protein to amino acids, to glucose or ketones, then fatty acids.
—Dr. Layne Norton
Protein undergoes a posh metabolic course of that makes it much less prone to be transformed into physique fats. (1) Research present that carbohydrates additionally lead to minimal fats achieve, although it is determined by their glycemic index. In distinction, dietary fat are the almost definitely to be saved as physique fats. (2)(3)
[Related: Be Aware of These 5 Protein Myths]
Muscle vs. Fats
Can protein overfeeding lead to extra muscle features? The quick reply is sure. Research topics who over-consume protein gained lean mass, although protein can nonetheless contribute to fats achieve in a caloric surplus.
Nonetheless, there could also be an higher protein restrict. Past a certain quantity — 2.2 grams per kilogram of physique weight — the advantages could plateau for many. (4)
Protein’s Thermic Impact, Satiety, and Dietary supplements
Dr. Norton delved into why protein behaves otherwise metabolically, highlighting its thermic impact (TEF).
Protein has the best thermic impact — about 20 to 30 p.c of its energy are burned throughout digestion.
—Dr. Layne Norton
Out of 100 protein energy, 20 to 30 are expended through metabolism; carbs have a TEF of 5 to 10 p.c, and fat solely roughly 0-to-3%. This impact helps forestall fats achieve and promote weight reduction.
Protein typically appears extra satiating than carbs and fat, which reduces caloric consumption and helps fats loss efforts and well being components. (5)
In response to Dr. Norton, extra protein just isn’t saved as fats when you max out protein synthesis.
No matter is leftover is oxidized and transformed to glucogenic substrates.
—Dr. Layne Norton
Dr. Norton doesn’t see the advantage of branched-chain amino acids (BCAAs) or collagen protein supplements. Knowledge reveals they provide minimal advantages for muscle development. (6)(7) He asserted {that a} high-protein weight loss plan and protein dietary supplements are ample.
Excessive Protein and Kidneys
Whereas high-protein diets seem useful, there are frequent issues about kidney security. Analysis means that whereas the kidneys can adapt to larger protein intakes, consuming an excessive amount of protein could exacerbate pre-existing kidney points. Certified well being professionals ought to rigorously monitor persistent well being circumstances.
Extra In Analysis
References
- Bray GA, Smith SR, de Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Mancuso S, Redman LM. Impact of dietary protein content material on weight achieve, power expenditure, and physique composition throughout overeating: a randomized managed trial. JAMA. 2012 Jan 4;307(1):47-55. doi: 10.1001/jama.2011.1918. Erratum in: JAMA. 2012 Mar 14;307(10):1028. PMID: 22215165; PMCID: PMC3777747.
- Bosy-Westphal A, Müller MJ. Affect of carbohydrates on weight regain. Curr Opin Clin Nutr Metab Care. 2015 Jul;18(4):389-94. doi: 10.1097/MCO.0000000000000193. PMID: 26049636.
- Bennett C, Reed GW, Peters JC, Abumrad NN, Solar M, Hill JO. Quick-term results of dietary-fat ingestion on power expenditure and nutrient steadiness. Am J Clin Nutr. 1992 Jun;55(6):1071-7. doi: 10.1093/ajcn/55.6.1071. PMID: 1595577.
- Antonio J. Excessive-protein diets in educated people. Res Sports activities Med. 2019 Apr-Jun;27(2):195-203. doi: 10.1080/15438627.2018.1523167. Epub 2018 Sep 22. PMID: 30244609.
- Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The position of protein in weight reduction and upkeep. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.
- Martinho DV, Nobari H, Faria A, Discipline A, Duarte D, Sarmento H. Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Evaluation. Vitamins. 2022 Sep 27;14(19):4002. doi: 10.3390/nu14194002. PMID: 36235655; PMCID: PMC9571679.
- Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The results of collagen peptide supplementation on physique composition, collagen synthesis, and restoration from joint harm and train: a scientific evaluation. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
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