High Protein, Zero Fat Gain: A Shocking Study on Resistance Trained Women
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 4 April 2025
⏱️ 46 minutes
🧾️ Download transcript
Summary
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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.
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.
Transcript
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| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. |
| 0:05.5 | Hello, my friends. Happy Friday and welcome back to the podcast. I'm your host Vanessa and I am |
| 0:11.3 | super pumped for today's episode. We are breaking down one of my favorite studies all about how |
| 0:18.6 | more protein equals more muscle and more body fat loss in resistance |
| 0:24.1 | trained males. And this is a study that was published by one of my favorite scientists, Dr. |
| 0:29.3 | Bill Campbell, and I love this study. There are also a couple of other studies that we're going |
| 0:34.2 | to be talking about that reinforce the findings in this paper. |
| 0:38.7 | But this is one of, I think, the most important studies out there on women's body recomposition |
| 0:45.4 | and protein intakes as well as in the context of resistance training. |
| 0:50.6 | So I'm super excited to break down this study with you all, all about how more protein |
| 0:55.5 | leads to more muscle and more fat loss in resistance trained females. So we will jump right |
| 1:03.0 | into today's episode after this quick break. Hi, friends, we talk a lot on this podcast about |
| 1:09.7 | the latest breaking research and all the |
| 1:12.0 | science-based insights, tools, and recommendations that we can put into place to optimize |
| 1:17.1 | our overall health and body composition. |
| 1:20.0 | Now, when it comes to fat loss, sleep is actually a very underappreciated factor. |
| 1:25.5 | A fascinating study found that poor sleep can reduce fat loss by up to 55% |
| 1:30.8 | and also increase muscle loss, even when you're eating right and doing all the right things at the |
| 1:36.4 | gym. But here's the good news. Magnesium breakthrough by bioptimizers can help. Now this is my |
| 1:42.2 | favorite supplement, the only supplement that's always in |
| 1:45.4 | my travel bag or suitcase. I take it with me everywhere I go, including the baby hospital when I gave |
| 1:52.5 | birth twice. Not only does it help with sleep, it also really, really helps me with restless legs |
... |
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