What happens if you workout but don't eat much protein?

Author: Norval Auer  |  Last update: Thursday, October 2, 2025

Lower Energy Levels and Strength – Without enough protein, energy levels may dip, leading to sluggish workouts and decreased performance. Protein helps regulate blood sugar levels and supports muscle function, both essential for sustained energy.

What happens if you exercise and don't eat enough protein?

Decreased workout performance: Protein is important for energy production and muscle function (2). Without enough protein, you may experience decreased energy levels, reduced strength, and diminished workout performance. This can make it harder to lift weights effectively and achieve your fitness goals. Learn more: 1.

Can you build muscle without eating protein?

No, it is not possible to build muscle without sufficient protein intake. Protein is an essential nutrient for muscle growth and repair, and without enough of it, your body will not have the necessary building blocks to build and repair muscle tissue.

How bad is it to not eat protein after a workout?

If you don't take proteins after a workout, your body may not have enough energy to rebuild or repair the muscles that have been broken down during your workout. This can lead to decreased strength, endurance, and may even cause muscle loss if left unchecked.

Will I lose muscle if I don't eat enough protein?

When on a weight loss journey, lack of protein is a huge culprit of muscle loss. “Our bodies don't store protein like other nutrients, so it's important to eat the right amount every day,” says Kate. “Everybody is different and will have different protein requirements.

What Happens If You Workout And Ignore Your Diet

How do you tell if you need more protein?

Signs of a protein deficiency
  1. Brittle hair and nails, often the first sign of deficiency.
  2. Feeling weak or hungry, since protein supplies energy and satisfies the appetite.
  3. Getting sick often without protein to boost the immune system.

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

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 is the minimum amount of protein needed to build muscle?

Build muscle: Recommended intake is 1-1.5 grams per kilogram. Adding more protein to your diet than this won't help with muscle growth.

Do muscles recover without protein?

While it has many vital roles in the body, protein is crucial for muscle growth because it helps repair and maintain muscle tissue.

Does protein burn fat?

Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight.

What happens if you build muscle but don't eat?

You need to be eating enough for your body to build and maintain muscle, a sports dietitian said. Symptoms like constant fatigue, sleep loss, soreness, and hunger may mean you've cut calories too low. To prevent muscle loss, make sure you get enough food, including carbs, to fuel your workouts.

How much protein do I need per day?

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. If you're over age 40-50.

Can you still build muscle without protein?

Protein is needed for both building and repairing muscle, so you might think to gain more muscle quickly you need to eat extra protein. This isn't the case.

What happens if you lift weights but don't eat 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.

Is 100g protein enough to build muscle?

It's simple: The more you move, the more protein your muscles need to recover and grow. If you don't do frequent intense workouts, 80 to 100 grams of protein will be sufficient. You may need a bit more if you weigh more than 250 pounds.

Can too much protein have side effects?

Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.

How much protein to lose weight?

Eating 0.36 grams of protein daily per pound of body weight is fine for the average adult. But for those looking to lose weight, eating between 0.81–1.23 grams of protein daily per pound of body weight is better — especially if you're also exercising, which you're likely doing if you're trying to lose weight.

What happens if you barely eat but workout?

When we continuously eat less and exercise more, our metabolism actually slows down. One good way to think about this is, your body recognizes it is getting limited calories and has to keep up with a high demand via intense exercise and learns to use fewer calories to perform the same functions.

Will I lose muscle if I don't eat protein for a day?

Weakness and Fatigue

And over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia, when your cells don't get enough oxygen, which makes you tired.

Why am I starving after lifting weights?

“Lifting weight can increase your body's metabolic rate for up to 36 hours after performing the exercises,” she says, meaning you're burning more fuel at rest which, in turn, signals the body to consume more or increase hunger.

What are symptoms of low protein intake?

Low protein in your blood may be linked to any different symptoms, including:
  • Brittle hair, hair loss and loss of hair pigment.
  • Dry skin, rashes and sores.
  • Edema (fluid buildup) in the stomach or lower limbs.
  • Fatigue.
  • Frequent infections.
  • Itchy skin (pruritus)
  • Jaundice.

How can I check my protein levels at home?

You can buy a simple test kit with urine testing strips at most pharmacies and drugstores. To test your urine each day, dip a urine testing strip into a fresh sample of your urine. Follow the instructions on the kit. Find the results by matching the color of the strip to the color blocks on the container.

Can lack of protein affect sleep?

In terms of carbohydrates, whole grains are preferred over simple carbohydrates and highly processed grains, as they are healthier and may improve sleep. Studies have also found that consuming too much or too little protein can negatively impact sleep.

Previous article
Is a straight razor better than a cartridge razor?
Next article
Does eating honey improve your skin?