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

Author: Saul Johns  |  Last update: Monday, June 2, 2025

Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.

What happens if you don't eat enough and lift weights?

1> Muscle Loss: When your body doesn't get enough calories, it may start breaking down muscle tissue for energy. This can lead to muscle loss and a decrease in strength and muscle tone. 2> Decreased Performance: Without enough calories, your body won't have the energy it needs to perform optimally during workouts.

Can you still build muscle if you dont eat enough?

For some people, yes, it is possible to build muscle in a calorie deficit. For example, those who are new to resistance training and/or have higher BMIs may find a heightened response to lifting weights and experience greater losses of fat mass in a calorie deficit.

What happens if you barely eat but workout?

Exercising without eating well can have various consequences, both short-term and long-term. Exercising without proper nutrition can hinder your performance, slow down recovery, lead to muscle loss, weaken your immune system, and make it challenging to manage your weight effectively.

What happens if you lift weights but don't eat a lot of protein?

1. Muscle loss: Protein is essential for muscle growth, repair, and maintenance. When protein intake is inadequate, the body may break down muscle tissue to meet its protein needs. This can lead to muscle loss, decreased strength, and overall reduction in athletic performance.

The Effects of Under-eating & Muscle Growth

Will my muscles grow if I don't eat enough protein?

If you regularly hit the gym but don't consume adequate protein, your body will struggle to repair and grow muscle tissue effectively. Protein plays a crucial role in muscle growth, recovery, and overall performance.

What happens if I lift weights every day?

It's not necessary to lift weights every day, and if you do, you increase your risk for overuse injuries and overtraining syndrome. For most people, strength training two to three times a week is sufficient, but if you prefer to split training different muscle groups, then you can train up to five days a week.

Do I need to eat more if I lift weights?

You're not just putting your body through a lot while you're lifting; you're also asking it to do a lot of self-repair in the hours after a strength session, which requires plenty of calories and carbohydrates in the form of glycogen (stored carbohydrate in the muscle).

What happens if you exercise a lot but eat unhealthy?

Whether you work out longer or at a higher intensity, exercise can't completely reverse the effects of a bad diet, expert say. There's also an increased risk for premature death if you exercise but neglect healthy eating.

What are the symptoms of over exercising?

Here are some symptoms of too much exercise:
  • Being unable to perform at the same level.
  • Needing longer periods of rest.
  • Feeling tired.
  • Being depressed.
  • Having mood swings or irritability.
  • Having trouble sleeping.
  • Feeling sore muscles or heavy limbs.
  • Getting overuse injuries.

Do you lose muscle if you starve?

The Physical Effects of Starvation on Your Body

Decreased muscle mass and strength: Muscle mass and strength decline as the body breaks down muscle for energy during starvation. Hormonal imbalances: Starvation can significantly impact hormone levels, which can affect metabolism and other body systems.

How do I know if I've gained muscle?

5 Secret Signs You're Building Muscles
  • Increased Strength. Even without documented muscle growth, you're making gains if you're getting stronger. ...
  • The Scale is Going Up. ...
  • Your Workouts Feel Easier. ...
  • Your Posture Is Better. ...
  • You're Recovering Faster from Your Workouts. ...
  • Summing It Up.

What happens if I lift weights on a calorie deficit?

Interestingly while a calorie deficit can impair muscle growth, it doesn't necessarily stop you from gaining strength. A recent review found that while those training in a calorie deficit saw impaired muscle growth, their strength gains weren't affected.

What happens if you lift weights but don't eat enough carbs?

Using a low-carb approach can promote fat loss, resulting in a lean physique. This is why many gym enthusiasts and bodybuilders opt for this method. But low-carb diets also means less energy, which could lead to weakened immunity, greater fatigue and reduced performance.

Which is an indicator of overtraining?

Symptoms and warning signs of overtraining

“It's natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “But feeling like you aren't recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.”

Is it OK to lift weights without eating?

If you are training for muscle strength, and trying to lift as much as possible, you probably do not want to run out of glycogen. There is little endurance required for this activity and explosive quick energy is needed so feeding beforehand is ideal.

What happens if I workout but don't eat enough?

Overtraining and undereating can not only cause you to lose efficiency, but it can also cause you to lose muscle mass. If you have weight loss goals, eating less may sound like a good idea, but if it doesn't align with your fitness goals, you won't see the results you're hoping for.

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

Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.

How long does it take to reverse a bad diet?

We know from, you know, hundreds of randomized control trials that you can see changes in as small as two weeks in blood cholesterol to a healthy diet. We know it takes about six weeks to see improvements in blood pressure and about six weeks to see improvements in our insulin sensitivity.

What is the best diet to lose weight while lifting weights?

The best diet for losing weight while working out is one that includes high-quality foods that are unrefined and minimally processed. A balanced diet should include plenty of fruits and vegetables, whole grains, healthy (unsaturated) fats, and healthy protein sources.

What happens if you lift weights hungry?

While everyone is different, it's a good rule of thumb to not strength train when you're hungry. Doing so can cause muscle catabolism which is the opposite of what you want when you're strength training. Not only that, but with lower energy levels, it can negatively affect your performance.

Will I gain weight if I lift everyday?

By doing resistance training and increasing your muscle mass, you can reduce your body fat and improve your overall body composition. Strength training may cause you to gain weight, but that's perfectly okay. If you increase the amount of lean body mass, you will look leaner and toned.

Is 30 minutes of weight lifting enough?

You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

How do you know if you're overtraining?

When you're trying to tell if you're dealing with overtraining, consider these common symptoms:
  • Your Performance Declines. The hallmark sign of overtraining, Dr. ...
  • Fatigue and Soreness Ramp Up. ...
  • You Get Sick or Injured More Easily. ...
  • Sleeping Gets Harder. ...
  • Your Mood Changes. ...
  • Other Physical Symptoms Pop Up.

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