What Happens If You Lift Weights But Don’t Eat Enough Protein?

If you’re an athlete who follows a specific training program and/or bodybuilding regimen that requires intensive training and proper nutrition, then it’s very important to know what happens when you do not eat enough protein.

Protein is the most intricately involved nutrient in regards to muscle development and muscle tissue repair. As such, we need to ensure we are consuming an adequate amount, especially if we are practising a regular weightlifting workout.

Current guidelines, originally established by the Institute of Medicine in 2002, recommend adults 19 years of age and older consume 10% to 35% of their daily calories from protein. That’s about 200 to 700 calories from protein for a 2,000-calorie diet.

But how much is enough protein for a weightlifter? What is the exact importance of protein in a weightlifter’s diet? What happens if you lift weights but don’t eat enough protein? Whether you’re an average gym goer, pro athlete or have a long sports coach career it’s a vital thing to get right.

Keep reading to find out if you need more protein in your life!

The Importance of a High Protein Diet For Weightlifters

Protein is an essential part of any healthy diet. Everyone needs some amount of protein. However, for athletes, it’s important to be sure that you are consuming enough high quality proteins to meet the additional demands on your body caused by exercise.

When you lift weights, your muscle fibres tear and need to be repaired. Protein is the main nutrient responsible for repairing these tears in muscle tissues that can result from a strenuous workout. In addition to helping with growth and repair of muscles, proteins are also important for athletes because they enable good concentration and brain function, which allows you to focus on your workout.

According to research by the Journal of Food Science, higher-protein diets have been shown to: 

• Promote gains in muscle mass, especially when paired with resistance training
• Spare muscle mass loss during caloric restriction
• Attenuate the natural loss of muscle mass that accompanies ageing.

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What Happens If You Lift Weights But Don’t Eat Enough Protein?

If you’re looking to bulk up, get toned or just improve your health, it’s necessary that you follow a high quality diet and meet your body’s demand for essential amino acids. If you don’t eat enough protein, it can lead to health problems and further problems with performance.

Some signs of a low protein diet could include:

• Fatigue
• Weight gain
• Muscle loss
• Low immunity

If you are not getting adequate amounts of protein in your diet, it can have a drastic negative effect on the results of your weightlifting. Your body needs protein for muscle building and repair tissues, so if you aren’t eating enough, your muscles won’t have the material they need to grow. You could feel “punch drunk” after working out, your arms and other muscles might ache more than usual, and your body may even feel generally weaker.

A low protein diet can also hinder your weight-loss goals, because more muscle means a higher metabolism, which means it takes more calories to maintain the same weight. If you are not getting enough protein in your diet, you will have less lean tissue, so it won’t take as many calories to maintain your weight.

If an insufficient amount of protein is consumed, the only macronutrient with which you may have a caloric surplus is carbohydrates. If so, those extra carbs will be stored as fat which could actually lead to weight gain instead of weight loss.

What Happens If You Eat Too Much Protein?

It’s possible to overdo your protein intake as well. If you eat an excessive amount of protein, it will be converted into glucose and used as energy or stored as fat, just like any other carbohydrate. Eventually, this can lead to weight gain if more calories are consumed than burned.

In addition, consuming too much protein can have a negative effect on kidney functioning. It is important to note that while severe protein toxicity is very rare, it is possible if the subject has been fasting or has consumed large quantities of protein in a short period of time. 

How Much Protein Should I Eat If I Lift Weights?

Eating the right amount of protein is very important for optimal weightlifting results. How much protein you need in your diet will vary from person to person. It is important that you determine the right amount of protein for your body weight and type. According to Healthline, most studies suggest that 0.7–1 gram of protein per pound (1.6–2.2 grams per kg) of lean mass is sufficient. If you need to convert the recommended protein intake from grams to ounces, you can use a grams to ounces calculator for accurate measurement.

To calculate exactly how much protein you need for your body weight, you can use the figures above. Alternatively, you can use an online calculator that takes into account more of your body metrics for more accurate results. Keep in mind that it is important to get a wide variety of protein from different sources. You can repeat any food on the list below, but try not to exceed the suggested maximum servings per day.

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How To Eat Enough Protein For Optimal Weightlifting Results

Proteins are found in both plant and animal sources, such as quinoa, beans, milk, eggs, meat, poultry and fish. If you don’t eat enough of these types of foods, but instead rely on carbohydrates for energy, you won’t be able to meet your body’s protein demand. In fact, a high carbohydrate diet can actually hurt your body composition by limiting the amount of protein you need to build muscle.

Start with these easy swaps at home and gradually incorporate others as you learn more about high protein foods. Once you’ve mastered the fundamentals, consider planning ahead for your high protein needs by making healthy choices when dining out or grabbing snacks to go.

For example, if you know you have a long day of meetings coming up, pack some high quality protein bars or protein chips so that you can temporarily avoid the vending machine at work. This will allow you to have more energy, improve brain function and help you grow lean muscles. You can also enjoy these protein-packed snacks at home to help you stick with your goals.

Examples of Foods High In Protein And Contain the Nine Essential Amino Acids

• Poultry
• Lean beef and pork
• Fish and seafood
• Eggs & Dairy products
• Beans, Lentils & Chickpeas
• Nuts and seeds: Almonds, Brazil nuts, Cashews, Peanuts, Pecans, Pistachios, Walnuts, Flaxseeds, Pumpkin seeds, Sunflower seeds
• Whole grains: Oatmeal, Brown Rice, Quinoa.
• Legumes (Dried beans and peas)
• Soy products: Soy milk, Tofu, Tempeh  
• Vegetarian alternatives: Veggie burgers, Quorn products (Chik’n, fishless filets, etc.)

When Should I Eat Protein?

Contrary to what is commonly believed in bodybuilding circles, making sure you eat enough throughout the day has a greater impact on protein consumption than when you eat it. 

According to recent research, there’s not much of an advantage to rushing to the locker room to drink a warm protein shake after a workout when it comes to building size and strength. Instead, you should just strive to meet your daily protein target, regardless of when you do it.

While there is evidence to support the theory that distributing your protein evenly throughout the day promotes “muscle protein synthesis,” or the growth of new muscle tissue, the main factor influencing gains in size and strength will ultimately be the total amount of protein you consistently eat. 

Therefore, try to divide your protein intake into portions of 30 to 40 grams, but don’t be scared to go a little higher if it makes it easier for you to stick to your plan.

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How Much Protein Do I Need FAQs

How much protein do I need to build muscle?

To maintain muscle mass, a basic guideline is to consume approximately 1.2 grams of protein per kilogramme of body weight, based on averages from recommendations supported by research. If you are trying to gain lean mass, this may go up to 1.2–1.6g/kg of body weight.

What happens if you lift weights but don’t eat enough protein?

Your body needs the proper nutrition to build muscle if you want to see increases. This implies that gaining muscle requires a certain combination of foods and amounts. Loss of muscle tissue can result from lifting weights and engaging in strength training without sufficient nutrition, particularly in terms of protein.

What foods build muscle fast?

Compared to other foods, foods high in protein can speed up the process of building muscle. Eggs, poultry, salmon, Greek yoghurt, skim milk, and beans are a few examples of them.