Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters

Shivang Sharadkumar Patel

doi:doi:10.11648/j.ajss.20221003.15

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Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters

Shivang Sharadkumar Patel

Published in American Journal of Sports Science (Volume 10, Issue 3)

Received: 31 July 2022 Accepted: 19 August 2022 Published: 31 August 2022

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Abstract

Weight Lifters often manipulate dietary protein to build muscles, and one dietary approach is a High-Protein Ketogenic Diet (HPKD). However, very little research has been conducted on the effects of a high-protein ketogenic diet on strength training performance and muscle building outcome goals. Therefore, the purpose of the present study is to investigate whether a high-protein ketogenic diet (HPKD) is an effective strategy to decrease fat mass (FM), and maintain lean body mass (LBM) without compromising strength training performance in recreational, weight lifters. In a parallel-arm, longitudinal, diet- and exercise-controlled design, 43 participants (mean ± SD age = 24.58 ± 9.26 years) exercised for 6 weeks while consuming either a high-protein ketogenic diet (HPKD) or a Normal Diet (ND). The HPKD intervention group (males, n = 13; females, n = 11) was instructed to consume a diet with 60% fat, 35% protein and 5% carbohydrates. Those in ND group (males, n = 10; females, n = 9) maintained a normal diet with 25% fat, 15% protein and 60% carbohydrates. The HPKD group significantly decreased body weight (mean ± SD, Weight: -1.55 ± 2.38 kg, p < 0.05), body fat percent (mean ± SD, %BF: -3.58 ± 0.85 kg, p < 0.05), and fat mass (mean ± SD, FM: -2.80 ± 0.87 kg, p < 0.05) compared to pre intervention measurements while significantly increased lean mass (mean± SD, LM: 1.25 ± 2.02 kg, p < 0.05), basal metabolic rate (mean ± SD, BMR: 76.76 ± 2.02 kcal/d, BMR: +4.44%, p < 0.000001), and strength (1RM) for all three lifts (bench press: 8.13 ± 4.85 kg, p < 0.05; back squat: 5.0 ± 2.95 kg, p < 0.05; deadlift: 8.13±7.04 kg, p < 0.05) between pre and post intervention in 6 weeks. However, there were no significant differences were observed (p > 0.05) in any variables of the HPKD group compared to ND group (Weight: p = 0.52, Body Fat Percentage: p = 0.62, Fat Mass: p = 0.58, Lean Mass: p = 0.63, BMR: p = 0.47, Back Squat: p = 0.29; Deadlift: p = 0.15; Bench Press: p = 0.18). Our data show that adhering to a HPKD combined with Strength Training for 6 weeks can lead to significant decreases in %BF, FM, and body weight, while significantly improving LM, BMR and overall strength performance in all three main lifts. This indicates a high-protein ketogenic diet can be an effective strategy to reduce body weight and fat mass without negatively affecting lean body mass, strength, or power performance.

Published in	American Journal of Sports Science (Volume 10, Issue 3)
DOI	10.11648/j.ajss.20221003.15
Page(s)	66-83
Creative Commons	This is an Open Access article, distributed under the terms of the Creative Commons Attribution 4.0 International License (http://creativecommons.org/licenses/by/4.0/), which permits unrestricted use, distribution and reproduction in any medium or format, provided the original work is properly cited.
Copyright	Copyright © The Author(s), 2022. Published by Science Publishing Group

Keywords

Sports Nutrition, High-Protein Ketogenic Diet, Increase Muscles, Decrease Fat, Power Performance

References

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[4]	Klement, RJ, Kammerer U. Is there a role for carbohydrate restriction in the treatment and prevention of cancer? Nutr Metab (Lond). 2011; 8: 75.
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[8]	Paoli A, Grimaldi K, D'Agostino D, et al. Ketogenic diet does not affect strength performance in elite artistic gymnasts. J Int Soc Sports Nutr. 2012; 9 (1): 34-2783-9-34. doi: 10.1186/1550-2783-9-34 [doi].
[9]	Sawyer JC, Wood RJ, Davidson PW, et al. Effects of a short-term carbohydrate restricted diet on strength and power performance. J Strength Cond Res. 2013; 27 (8): 2255-2262. doi: 10.1519/JSC.0b013e31827da314; 10.1519/JSC.0b013e31827da314.
[10]	Muscogiuri, G.; Barrea, L.; Laudisio, D.; Pugliese, G.; Salzano, C.; Savastano, S.; Colao, A. The management of very low-calorie ketogenic diet in obesity outpatient clinic: A practical guide. J. Transl. Med. 2019, 17, 356.
[11]	Paoli, A. Ketogenic diet for obesity: Friend or foe? Int. J. Environ. Res. Public Health 2014, 11, 2092–2107.
[12]	Paoli, A.; Bianco, A.; Grimaldi, K. A. The Ketogenic Diet and Sport: A Possible Marriage? Exerc. Sport Sci. Rev. 2015, 43, 153–162.
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[14]	Veech, R. L. The Therapeutic Implications of Ketone Bodies: The Effects of Ketone Bodies in Pathological Conditions: Ketosis, Ketogenic Diet, Redox States, Insulin Resistance, and Mitochondrial Metabolism. Prostaglandins Leukot. Essent. Fatty Acids 2004, 70, 309–319.
[15]	Joshi Shilpa, Viswanathan Mohan, Ketogenic diets: Boon or bane? 2018.
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APA Style

Shivang Sharadkumar Patel. (2022). Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters. American Journal of Sports Science, 10(3), 66-83. https://doi.org/10.11648/j.ajss.20221003.15

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ACS Style

Shivang Sharadkumar Patel. Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters. Am. J. Sports Sci. 2022, 10(3), 66-83. doi: 10.11648/j.ajss.20221003.15

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AMA Style

Shivang Sharadkumar Patel. Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters. Am J Sports Sci. 2022;10(3):66-83. doi: 10.11648/j.ajss.20221003.15

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@article{10.11648/j.ajss.20221003.15,
  author = {Shivang Sharadkumar Patel},
  title = {Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters},
  journal = {American Journal of Sports Science},
  volume = {10},
  number = {3},
  pages = {66-83},
  doi = {10.11648/j.ajss.20221003.15},
  url = {https://doi.org/10.11648/j.ajss.20221003.15},
  eprint = {https://article.sciencepublishinggroup.com/pdf/10.11648.j.ajss.20221003.15},
  abstract = {Weight Lifters often manipulate dietary protein to build muscles, and one dietary approach is a High-Protein Ketogenic Diet (HPKD). However, very little research has been conducted on the effects of a high-protein ketogenic diet on strength training performance and muscle building outcome goals. Therefore, the purpose of the present study is to investigate whether a high-protein ketogenic diet (HPKD) is an effective strategy to decrease fat mass (FM), and maintain lean body mass (LBM) without compromising strength training performance in recreational, weight lifters. In a parallel-arm, longitudinal, diet- and exercise-controlled design, 43 participants (mean ± SD age = 24.58 ± 9.26 years) exercised for 6 weeks while consuming either a high-protein ketogenic diet (HPKD) or a Normal Diet (ND). The HPKD intervention group (males, n = 13; females, n = 11) was instructed to consume a diet with 60% fat, 35% protein and 5% carbohydrates. Those in ND group (males, n = 10; females, n = 9) maintained a normal diet with 25% fat, 15% protein and 60% carbohydrates. The HPKD group significantly decreased body weight (mean ± SD, Weight: -1.55 ± 2.38 kg, p  0.05) in any variables of the HPKD group compared to ND group (Weight: p = 0.52, Body Fat Percentage: p = 0.62, Fat Mass: p = 0.58, Lean Mass: p = 0.63, BMR: p = 0.47, Back Squat: p = 0.29; Deadlift: p = 0.15; Bench Press: p = 0.18). Our data show that adhering to a HPKD combined with Strength Training for 6 weeks can lead to significant decreases in %BF, FM, and body weight, while significantly improving LM, BMR and overall strength performance in all three main lifts. This indicates a high-protein ketogenic diet can be an effective strategy to reduce body weight and fat mass without negatively affecting lean body mass, strength, or power performance.},
 year = {2022}
}

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TY  - JOUR
T1  - Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters
AU  - Shivang Sharadkumar Patel
Y1  - 2022/08/31
PY  - 2022
N1  - https://doi.org/10.11648/j.ajss.20221003.15
DO  - 10.11648/j.ajss.20221003.15
T2  - American Journal of Sports Science
JF  - American Journal of Sports Science
JO  - American Journal of Sports Science
SP  - 66
EP  - 83
PB  - Science Publishing Group
SN  - 2330-8540
UR  - https://doi.org/10.11648/j.ajss.20221003.15
AB  - Weight Lifters often manipulate dietary protein to build muscles, and one dietary approach is a High-Protein Ketogenic Diet (HPKD). However, very little research has been conducted on the effects of a high-protein ketogenic diet on strength training performance and muscle building outcome goals. Therefore, the purpose of the present study is to investigate whether a high-protein ketogenic diet (HPKD) is an effective strategy to decrease fat mass (FM), and maintain lean body mass (LBM) without compromising strength training performance in recreational, weight lifters. In a parallel-arm, longitudinal, diet- and exercise-controlled design, 43 participants (mean ± SD age = 24.58 ± 9.26 years) exercised for 6 weeks while consuming either a high-protein ketogenic diet (HPKD) or a Normal Diet (ND). The HPKD intervention group (males, n = 13; females, n = 11) was instructed to consume a diet with 60% fat, 35% protein and 5% carbohydrates. Those in ND group (males, n = 10; females, n = 9) maintained a normal diet with 25% fat, 15% protein and 60% carbohydrates. The HPKD group significantly decreased body weight (mean ± SD, Weight: -1.55 ± 2.38 kg, p  0.05) in any variables of the HPKD group compared to ND group (Weight: p = 0.52, Body Fat Percentage: p = 0.62, Fat Mass: p = 0.58, Lean Mass: p = 0.63, BMR: p = 0.47, Back Squat: p = 0.29; Deadlift: p = 0.15; Bench Press: p = 0.18). Our data show that adhering to a HPKD combined with Strength Training for 6 weeks can lead to significant decreases in %BF, FM, and body weight, while significantly improving LM, BMR and overall strength performance in all three main lifts. This indicates a high-protein ketogenic diet can be an effective strategy to reduce body weight and fat mass without negatively affecting lean body mass, strength, or power performance.
VL  - 10
IS  - 3
ER  -

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Author Information

Shivang Sharadkumar Patel

Genetics Department, Stanford School of Medicine, Stanford University, Stanford, USA

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Shivang Sharadkumar Patel. (2022). Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters. American Journal of Sports Science, 10(3), 66-83. https://doi.org/10.11648/j.ajss.20221003.15

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ACS Style

Shivang Sharadkumar Patel. Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters. Am. J. Sports Sci. 2022, 10(3), 66-83. doi: 10.11648/j.ajss.20221003.15

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AMA Style

Shivang Sharadkumar Patel. Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters. Am J Sports Sci. 2022;10(3):66-83. doi: 10.11648/j.ajss.20221003.15

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@article{10.11648/j.ajss.20221003.15,
  author = {Shivang Sharadkumar Patel},
  title = {Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters},
  journal = {American Journal of Sports Science},
  volume = {10},
  number = {3},
  pages = {66-83},
  doi = {10.11648/j.ajss.20221003.15},
  url = {https://doi.org/10.11648/j.ajss.20221003.15},
  eprint = {https://article.sciencepublishinggroup.com/pdf/10.11648.j.ajss.20221003.15},
  abstract = {Weight Lifters often manipulate dietary protein to build muscles, and one dietary approach is a High-Protein Ketogenic Diet (HPKD). However, very little research has been conducted on the effects of a high-protein ketogenic diet on strength training performance and muscle building outcome goals. Therefore, the purpose of the present study is to investigate whether a high-protein ketogenic diet (HPKD) is an effective strategy to decrease fat mass (FM), and maintain lean body mass (LBM) without compromising strength training performance in recreational, weight lifters. In a parallel-arm, longitudinal, diet- and exercise-controlled design, 43 participants (mean ± SD age = 24.58 ± 9.26 years) exercised for 6 weeks while consuming either a high-protein ketogenic diet (HPKD) or a Normal Diet (ND). The HPKD intervention group (males, n = 13; females, n = 11) was instructed to consume a diet with 60% fat, 35% protein and 5% carbohydrates. Those in ND group (males, n = 10; females, n = 9) maintained a normal diet with 25% fat, 15% protein and 60% carbohydrates. The HPKD group significantly decreased body weight (mean ± SD, Weight: -1.55 ± 2.38 kg, p  0.05) in any variables of the HPKD group compared to ND group (Weight: p = 0.52, Body Fat Percentage: p = 0.62, Fat Mass: p = 0.58, Lean Mass: p = 0.63, BMR: p = 0.47, Back Squat: p = 0.29; Deadlift: p = 0.15; Bench Press: p = 0.18). Our data show that adhering to a HPKD combined with Strength Training for 6 weeks can lead to significant decreases in %BF, FM, and body weight, while significantly improving LM, BMR and overall strength performance in all three main lifts. This indicates a high-protein ketogenic diet can be an effective strategy to reduce body weight and fat mass without negatively affecting lean body mass, strength, or power performance.},
 year = {2022}
}

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TY  - JOUR
T1  - Effects of a High-Protein Ketogenic Diet on Strength Training Performance and Body Composition in Recreational Weight Lifters
AU  - Shivang Sharadkumar Patel
Y1  - 2022/08/31
PY  - 2022
N1  - https://doi.org/10.11648/j.ajss.20221003.15
DO  - 10.11648/j.ajss.20221003.15
T2  - American Journal of Sports Science
JF  - American Journal of Sports Science
JO  - American Journal of Sports Science
SP  - 66
EP  - 83
PB  - Science Publishing Group
SN  - 2330-8540
UR  - https://doi.org/10.11648/j.ajss.20221003.15
AB  - Weight Lifters often manipulate dietary protein to build muscles, and one dietary approach is a High-Protein Ketogenic Diet (HPKD). However, very little research has been conducted on the effects of a high-protein ketogenic diet on strength training performance and muscle building outcome goals. Therefore, the purpose of the present study is to investigate whether a high-protein ketogenic diet (HPKD) is an effective strategy to decrease fat mass (FM), and maintain lean body mass (LBM) without compromising strength training performance in recreational, weight lifters. In a parallel-arm, longitudinal, diet- and exercise-controlled design, 43 participants (mean ± SD age = 24.58 ± 9.26 years) exercised for 6 weeks while consuming either a high-protein ketogenic diet (HPKD) or a Normal Diet (ND). The HPKD intervention group (males, n = 13; females, n = 11) was instructed to consume a diet with 60% fat, 35% protein and 5% carbohydrates. Those in ND group (males, n = 10; females, n = 9) maintained a normal diet with 25% fat, 15% protein and 60% carbohydrates. The HPKD group significantly decreased body weight (mean ± SD, Weight: -1.55 ± 2.38 kg, p  0.05) in any variables of the HPKD group compared to ND group (Weight: p = 0.52, Body Fat Percentage: p = 0.62, Fat Mass: p = 0.58, Lean Mass: p = 0.63, BMR: p = 0.47, Back Squat: p = 0.29; Deadlift: p = 0.15; Bench Press: p = 0.18). Our data show that adhering to a HPKD combined with Strength Training for 6 weeks can lead to significant decreases in %BF, FM, and body weight, while significantly improving LM, BMR and overall strength performance in all three main lifts. This indicates a high-protein ketogenic diet can be an effective strategy to reduce body weight and fat mass without negatively affecting lean body mass, strength, or power performance.
VL  - 10
IS  - 3
ER  -

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