Comparison of two nutritional protocols in body re-composition of resistance-trained participants.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 41940947 · doi:10.1007/s00421-026-06209-6
What was done
Thirty resistance-trained participants (mean age 23.0 years, BMI 26.3 kg/m²) were randomized into three 10-week groups undergoing a 4-day-per-week resistance training program: an isocaloric high-protein diet (ISO, n=10), a moderate energy deficit high-protein diet (DEF, n=10), or an unsupervised control group following the same training without dietary intervention. Body composition was assessed before and after the intervention using dual-energy X-ray absorptiometry.
What was found
DEF reduced fat mass by 2.94 kg (p < 0.001) and fat-free adipose tissue (FFAT) by 0.47 kg (p = 0.016), while increasing fat-free mass (FFM) by 1.04 kg (p = 0.009) and FFAT-adjusted FFM by 1.50 kg (p < 0.001). ISO showed a 1.41 kg decrease in fat mass (p = 0.051), a 0.25 kg decrease in FFAT (p = 0.054), and increases in FFM (0.97 kg, p < 0.001) and FFAT-adjusted FFM (1.22 kg, p = 0.002). The control group showed no significant changes (all p ≥ 0.778). The Time × Group interaction was statistically significant for FFM (p = 0.034) and FFAT-adjusted FFM (p = 0.006), but not for fat mass or FFAT (p > 0.05).
Why it matters
This trial indicates that resistance-trained individuals can achieve simultaneous fat loss and muscle gain when consuming a high-protein diet (2.5 g/kg/day), even under moderate caloric restriction.
Limits
The sample size was very small (n=10 per group), limiting statistical power. The abstract does not specify participant sex distribution, dietary compliance measures, or long-term adherence beyond 10 weeks.
Cited by
- context Periodizing training goals into separate, dedicated phases of fat loss and muscle gain yields greater overall fat loss and muscle hypertrophy over a year than attempting both simultaneously.