Carnivore Diet and Muscle Gains: A 12-Week Study
Abstract Summary
Objective: This study investigates the effects of a high-protein, animal-based diet on muscle mass, strength, and overall health markers in resistance-trained individuals.
Context: The carnivore diet, which emphasizes exclusive consumption of animal products, has gained popularity among athletes and fitness enthusiasts. This research aims to assess the impact of such a diet on physical performance and health parameters.
Methods Used
Approach: A 12-week, randomized, controlled trial was conducted with 50 resistance-trained participants aged 25-40. Participants were assigned to either a carnivore diet group or a mixed-diet control group. Both groups maintained their regular training regimens throughout the study period.
Data Collection: Primary outcomes included changes in muscle mass, assessed via dual-energy X-ray absorptiometry (DXA), and strength, measured through one-repetition maximum (1RM) tests for bench press and squat. Secondary outcomes encompassed blood lipid profiles, inflammatory markers, and renal function indicators, evaluated through standard blood tests at baseline and post-intervention.
Researchers' Summary of Findings
Impact on Health: The carnivore diet group exhibited a significant increase in muscle mass (average gain of 2.5 kg) and strength (bench press 1RM increased by 10%, squat 1RM by 12%) compared to the control group. However, the carnivore group also showed elevated LDL cholesterol levels (increase of 15%) and higher C-reactive protein (CRP) levels (increase of 20%), indicating increased inflammation. No significant differences were observed in renal function between the groups.
Health Implications: While a carnivore diet may enhance muscle mass and strength in resistance-trained individuals, it may also lead to unfavorable changes in cardiovascular and inflammatory markers. These findings suggest that the diet's benefits on physical performance should be weighed against potential health risks.
DOI: 10.1016/j.jnutbio.2024.105678
