Exodus
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After consuming a weight-stabilizing diet for 13 to 25 days, participants were randomized to diets containing 5% of energy from protein (low protein), 15% (normal protein), or 25% (high protein), which they were overfed during the last 8 weeks of their 10- to 12-week stay in the inpatient metabolic unit. Compared with energy intake during the weight stabilization period, the protein diets provided approximately 40% more energy intake, which corresponds to 954 kcal/d (95% CI, 884–1022 kcal/d).
Lean body mass decreased during the overeating period by −0.70 kg (95% CI, −1.50 to 0.10 kg) in the low protein diet group compared with a gain of 2.87 kg (95% CI, 2.11 to 3.62 kg) in the normal protein diet group and 3.18 kg (95% CI, 2.37 to 3.98 kg) in the high protein diet group (P<.001). The overall increase in fat mass for all 3 groups was 3.51 kg (95% CI, 3.06 to 3.96 kg) from baseline and was not significantly different between the 3 groups (P = .89), although the low protein group added on average more than 200 g of fat (about 2000 kcal).
None of the participants did any weight training and yet they added 3.18 kg of lean mass (muscle) after only 2 months on a high protein diet.
Pretty impressive.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777747/