Consuming a caloric surplus consisting primarily of protein among individuals who engage in resistance training does not lead to significant fat gain, and may even promote fat loss.

noli's read

This advice is supported by robust studies, notably randomized controlled trials (RCTs) cited by the author (e.g., Antonio et al., PMID 24299050 and 26500462), which observe that very high protein intakes in athletes do not result in the fat mass gain expected through simple caloric calculation. Science explains this via the high thermic effect of protein (the energy required to digest it), its ability to promote satiety, and the maintenance or increase of lean mass, which raises the basal metabolic rate. It is, however, crucial to note that this effect is primarily observed in individuals engaging in intense physical resistance training. The claim does not contradict thermodynamics, but emphasizes that macronutrient composition actively influences the denominator of energy expenditure. Referring to 'non-fat gain' is therefore supported by research in this specific context, although generalizing this to a sedentary population without caloric control remains an unvalidated extrapolation.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
4. 4Rolls BJ 2009