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
12 comments
Boy, do I wish it was as easy as eating protein to gain muscle! Weight training is something that I have often struggled with but I keep trying to keep a consistent plan because I know how important it is to staying healthy.
It also pains me to see many people eating so much animal protein and thinking they are going to build muscle by just sitting around. Plus I don’t really find those who eat all of that protein and work out to build WAY TOO BIG muscles all that attractive either!
Swayze Reply:
August 28th, 2010 at 10:32 AM
Yuck, me neither. Big muscles creep me out, especially when accompanied by pec implants.
Swayze- it’s like you were reading my mind- yesterday, I checked out this interesting weight-training book called The Slow Burn Revolution, and I like the workout, and he’s right about getting rid of all the refined carbs, but the diet is LOADED with animal protein. Yuck!
I LOVE your email newsletters- keep ‘em coming!
Swayze Reply:
August 28th, 2010 at 10:36 AM
Thanks Christie!
I just had the same experience reading PACE by Dr. Al Sears…workout advice was great, nutritional guidelines left something to be desired.
I agree that I feel great eating low fat raw vegan!
However, I’m not a novice athlete and I have lost a lot of muscle since following this way of eating. Now, I understand that there is a lot of waste that is cleaned out and lost at first when you first go raw… and I have also read how a lot of raw foodists say you can build muscle on low fat raw (like what this article is saying).
My question is, can somebody please show me examples of STRENGTH athletes that are low fat raw and filled with muscle? All the examples I’ve seen people point to have been endurance athletes… or the high fat, supplement consuming raw foodists who also are weightlifters.
Specifically, does anyone know of any powerlifters, MMA fighters, football or some type athlete that needs a lot of muscle who is raw and thriving? I really would like to see some other examples of success other than “amateurs”… or distance type athletes that are thriving on raw.
Thank you Swayze… your blog is great! You’ve given me great guidance… can you help me with this area too?
Swayze Reply:
September 20th, 2010 at 9:46 AM
Hi Chris! I answered your question in this blog post:
http://www.fitonraw.com/2010/09/go-raw-today/
I find it interesting that the first concern is protein intake. I agree that adequate protein is readily available from a raw vegan diet. Thanks for continuing to share this good info!
Bump on Chris’ post.
I don’t see how any of you can state “Protein is readily available from a raw vegan diet” . That is a total shot in the dark considering none of you have any experience in gaining and maintaining substancial muscle mass. In face, it’s a complete lie. You filled in this reply box to tell a complete lie. I’ve tried all sorts of diets with varying goals and I can say from experience (not imagination) that the only time I ever gain strength is when my protein intake is high. When it drops – I stall.
Swayze Reply:
October 22nd, 2010 at 11:39 AM
As I pointed out in the article, it is not just vegans who say that excess protein is unnecessary for muscular gain. Dan Benardot’s book is geared toward athletes, and yet he still says that it is overall caloric intake that matters, specifically coming from carbohydrates, not protein. Dr. Bernadot is not a vegan, as evidenced by his nutritional plans offered in the book.
I’ve been reading books, studies and articles for years on diet and training nutrition and have found that nearly everything has been said by some Dr or another at some point. What i’ve come to rely on is personal experience and the observation of dozens of other trainers. Aside from the rare contradictions, most people don’t start to realise their goals until they eat a calorie surplus that is rich in protein.
Swayze Reply:
October 27th, 2010 at 7:29 AM
Well, that’s exactly what the rest of us are doing. We’re relying on our own personal experience and the experiences of others. My own experience has been that extra protein does nothing for my exercising efforts. In fact, I always ended up losing muscle because I would feel so fatigued after a few weeks and would simply give up working out. I am much happier eating food that I love that keeps me happy, healthy, and fit year-round.
But I’m glad that you’ve found a program that works for you.