Millions of power-lifters and strength-training enthusiasts must be right: consuming a diet with significantly elevated levels of protein is essential to gaining strength and reshaping the body. They are only partially correct.

A 2006 study by researchers at The College of New Jersey revealed that while increased levels of protein are required to increase lean muscle mass and strength, and also to influence the anabolic hormones involved in muscle shaping, energy intake is also essential.

The study examined 23 experienced collegiate athletes involved in strength and power training sports, in this case football players and track and field athletes, with at least two years of adequate training. All of the subjects performed the same resistance training for a period of 12 weeks. They were divided into three groups: Below recommended levels; Recommended levels; Above recommended levels. The study participants were assessed for strength and body composition. Blood samples were also taken, in order to test the subjects’ levels of “testosterone, cortisol, growth hormone and insulin-like growth factor.”

Throughout the study, the energy intake for all three groups was low, remaining below the recommended daily levels for strength and power athletes.

Results of the 12-week study revealed that no significant changes were seen in terms of body mass, lean body mass, or fat mass in any group. Marked improvement was noted in terms of strength. Each participant’s strength was regularly measured by one max repetition each of the bench press and squat. There was, however, no significant difference in the strength increase of any group over another. Likewise, there was no significant difference in hormonal concentrations of any group.

Researchers did not influence the energy intakes of the study subjects; however, their intake was measured. For each group, caloric intake was consistently low when compared to the recommended levels for strength and power athletes. The level of caloric/energy intake of the athletes in this study was consistent with reports that collegiate athletes do not meet nutritional needs, particularly those relating to energy intake.

The consensus of researchers conducting the study was that the results did not support the need for greater protein intakes for strength/power athletes for body composition enhancement. Also, the same determination was made as related to hormonal concentration.

This complete study can be found in the Journal of the International Society of Sports Nutrition (JISSN), Vol. 3(2), 2006.