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Home > Fast Keto with Ketogenic Girl > High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women
Podcast: Fast Keto with Ketogenic Girl
Episode:

High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women
Category: Health
Duration: 00:45:42
Publish Date: 2025-04-04 13:18:55
Description:

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In this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition.

Despite eating more calories, the high-protein group experienced a shocking amount of muscle gain and fat loss. The findings challenge conventional bulking and cutting wisdom and highlight the power of protein for female body recomposition.

Topics Covered:

• Overview of the study design: 8 weeks, trained women, controlled protein intake

• Why the RDA for protein is insufficient for active women

• How high protein builds muscle without fat gain—even in a surplus

• The metabolic advantages of high protein (TEF, nutrient partitioning, satiety)

• Practical recommendations for women lifting weights

• Limitations of the study and why it still matters

• Your action plan for applying the research

Reference:

Campbell, B. I., et al. (2018). Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), 560-565.
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