One of the interesting questions that arise among many health consumers and exercisers is what will happen if we consume too much protein – will it turn into fat or maybe muscle, or maybe it just leaves the body in the feces? Well, the following detailed answer may surprise you.In a study published in 2012, it was examined whether excess calories derived from protein turn into fat in the body, and what happens to the composition of the body in such situations.
the course of the experiment
Three groups participated in the experiment, and all groups consumed the same caloric surplus of about 40% above the caloric intake required to maintain weight. The difference between them was the amount of protein they consumed: low protein group: Got 5% of calories from protein. Medium protein group: Got 15% of calories from protein. High protein group: Got 25% of calories from protein.
The results of the study:
- The low protein group: increased by an average of 3.2 kg. Most of the increase was due to fat, with some decrease in muscle mass.
- The intermediate protein group: increased by an average of 6.1 kg. The increase included both muscle and fat mass, meaning a more balanced increase in body composition.
- The high protein group: increased by an average of 6.5 kg. She gained the most muscle, but also gained fat.
Steak has a lot of protein | Photo: Shutterstock
conclusions:
- Excess calories lead to weight gain, regardless of whether they come from protein, carbohydrates or fats. Ultimately, all group participants in the aforementioned study gained weight, but the composition of the gain was different.
- High protein intake helps maintain and build muscle mass, but when there is a calorie surplus, the protein can also lead to an increase in fat.
- Protein can turn into fat, but this will only happen in a state of total caloric excess. When the body receives more calories than it needs, even if it is protein – the excess will be converted into energy that will be stored as fat tissue.
In summary: protein can also turn into fat if it is consumed in excess calories, but the body will always try to use it for other purposes before it undergoes a process of storage as fat.
The author is Ziv Zafarani, a clinical and sports dietitian