High Protein Diet Plus Weight Training Improves Body Composition-
The U.S. Department of Agriculture recommends a daily protein intake of .8 grams per kilogram of bodyweight. Active people might benefit from as much as 1.5 grams per kilogram.
A study from Nova Southeastern University in Florida benefits to high protein intake. Finding high protein intake (3.4 grams per kilogram of bodyweight per day) plus a periodized weight training program for eight weeks. Showed greater decreases in bodyweight, percent fat and fat mass than a group consuming 2.3 grams of protein per kilogram of bodyweight.
No differences in fat-free mass (largely composed of muscles). While previous studies showed overfeeding protein without weight training did not alter body composition.
The research concluded that intensely training athletes would benefit from protein intakes. Furthermore, intakes greater than two grams of protein per kilogram of bodyweight per day.