Can Protein Make You Gain Weight Without Exercising?

Protein-rich foods and supplements are a key nutrient in an active individual’s diet plan, nevertheless, the same mightn’t hold true for inactive people. When you work out, specifically resistance training, your muscle tissue breaks down and protein helps to rebuild and grow this tissue. Eating too much protein without the proper amount of exercise can cause negative effects, consisting of weight gain.


Protein is readily available in supplement type and is found in many of the foods you already eat. Common food sources include eggs, meat, fish, nuts, milk and some vegetables. Protein supplements are available in numerous ranges, consisting of powders and bars. Protein is a crucial nutrient in the human diet, but according to the Centers for Illness Control and Avoidance, or CDC, many Americans already get a lot of protein in their diets. So, supplementing protein is typically not needed for individuals who aren’t physically active.


The suggested dietary allowance for protein, according to the CDC, increases with age. Kids ages 1 to 8 years of ages requirement in between 13g and 19 g of protein each day. Pre-teen boys and ladies require 34 g every day. Adolescent kids and women need 52 g and 46 g of protein, respectively. The RDA for grownup males and females 19 and older is 46 g and 56 g per day, respectively. For reference functions, 1 cup of milk consists of 8 g of protein, and a single serving protein shake can include 20 g to 50 g of protein, relying on the kind and maker.

Weight Gain

Consuming too much protein can cause weight gain, according to the CDC. Each gram of protein you consume contains 4 calories, according to the University of California. It’s easy to see how these calories can add up throughout the day. For example, a meal consisting of a glass of milk, chicken breast and whole grain rice contains nearly adequate protein to satisfy the needs of numerous grownups, according the RDA figures. Including an everyday protein shake, or equivalent quantity of protein, might potentially add another 200 calories to your complete daily caloric intake. Without workout, this will certainly lead to weight gain in time.

Other Risks

Aside from a potential risk of putting on weight by consuming too much protein, there are other health threats. The Physicians Committee for Accountable Medicine says over-consumption of protein can cause kidney disease, some types of cancer and osteoporosis. The CDC likewise points out that consuming too much protein from animal sources– meat, dairy products and eggs– can result in high cholesterol. Beginning an exercise routine can decrease these threats.