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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.

🧠 Quote of the Episode:

“You can eat more—especially protein—and still stay lean, or even lean out."

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Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health. 

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.