Do You Need A High-Protein Diet To Build Muscle?

I’m sure you know that in order to build muscle, you actually have to workout, right?  I mean, you can’t just eat your way to a muscle-filled physique (don’t I wish).

You actually have to overload and recover your muscles.

Okay, that’s the easy part.  Since I know you’re thinking it, I’m answering the big question today: Is a high-protein diet necessary to build muscle?

Nope , it sure isn’t and here are 3 reasons why:

#1: Excess Protein is Unhealthy

The following quote is from Advanced Sports Nutrition by Dan Benardot, PhD, RD, FACSM:

…protein added to a sports beverage that is consumed during competition increases the risk of gastrointestinal distress and may delay the delivery of fluids and carbohydrate to needy muscles.Protein added to a sports beverage reduces the content of what athletes really need: fluid, carbohydrate, and electrolytes.

Too much protein is not only unnecessary – as you’ll see in #3 – but it’s unhealthy as well.

For much, much, MUCH more on just how unhealthy a diet high in protein is, be sure to check out The China Study by Dr. Colin Campbell.  It’s even available digitally on the Kindle!

#2: Strength Training Leads to Protein Retention

According to this study, muscle hypertrophy (i.e. enlargement) that results from resistance training…

…resulted in reductions of both whole-body PS [protein synthesis] and PB [protein breakdown], but an improved NPB [net protein balance], which favoured the accretion of skeletal muscle protein. Urinary nitrogen balance increased after training.

The reduction in PS and PB and a higher NPB in combination with an increased nitrogen balance after training suggest that dietary requirements for protein in novice resistance-trained athletes are not higher, but lower, after resistance training.

Yep, you read that right.  Building muscle likely lowers your need for protein!  And this is for “novice” resistance trainers like you and I, not just professional athletes.

The findings above are also supported by the Institute of Medicine, as evidenced by this 2005 report “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)”:

In view of the lack of compelling evidence to the contrary, no additional dietary protein is suggested for healthy adults undertaking resistance or endurance exercise.

#3: Sufficient Carbohydrates Reduce Protein Needs

Again from Advanced Sports Nutrition:

A standard tenet in nutrition is that carbohydrate has a protein-sparing effect. This means that if you can supply sufficient carbohydrate to the system for fuel, then protein will be spared from being burned so it can be used for more important functions…

So eating enough carbohydrates for fuel spares extra protein from being used?

…Since burning protein causes a lot of metabolic waste, it would be better to meet the energy requirement by providing a cleaner-burning fuel-carbohydrate.

So eat carbohydrates?

…Although it is certainly possible to use protein as a primary energy source, it is not the most desirable source because of the nitrogenous wastes produced with protein oxidation.

Let me guess…carbohydrates?

Today’s Take-Home Message

It’s simple.

You don’t need massive amounts of protein to build muscle.  You need carbohydrates (i.e. sweet fruit).

In fact, a low fat raw vegan diet – usually supplying a measly 5-8% protein – provides plenty of protein for your muscle-building needs.  As long as you are eating enough calories from sweet fruit, as well as incorporating greens and non-sweet fruits into your diet, you are getting enough protein.

Now go workout, eat a hearty raw fruit meal, and build LEAN MEAN MUSCLE!

And for more on protein, be sure to check out my article here.

Go raw and be fit,

Swayze

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