Do You Need Protein If You Don't Work Out?

Enough protein, no more and no less.

Imagine watching a colleague drink a protein shake every morning while you never set foot in a gym. Are you missing out? Or does it simply not apply to you?

In this article we answer:

• How much protein does the body actually need?
• Does the number change if you are not very active?
• When does protein matter more as we age?
• Is food enough, or do you need a supplement?
• And does it harm the kidneys?

Let's explore the science behind protein in five minutes.

 

1. What is protein, and how much does the body need?

Protein is an essential nutrient the body uses to build muscle, repair tissue and make enzymes. It does not store protein the way it stores fat, so we need it every day.

The reference amount for adults is 0.8 grams per kilogram of body weight per day for people over 19. It is defined as the intake level sufficient to meet the needs of nearly all healthy people (about 98%) (Phillips 2012).

Example: a person weighing 70 kg needs about 56 grams a day (0.8 × 70).

The takeaway: the reference figure for healthy adults is 0.8 g/kg, and it is not tied to whether you train.

 

2. Do you need it if you don't work out?

Yes, always, but in an amount that suits your body. The reference figure above was set for healthy adults in general, not only for athletes. People who eat balanced meals can reach it from food alone.

The picture changes with age and health. Recommendations from the European PROT-AGE study group for older adults (Bauer 2013):

• Over 65: an average of at least 1.0–1.2 g/kg per day.
• Active people and those who exercise: 1.2 g/kg or more.
• People with acute or chronic illness: they may need 1.2–1.5 g/kg.
• Exception: older adults with severe kidney disease (eGFR below 30) who are not on dialysis may need to limit protein.

A scientific review of protein in weight loss and maintenance found that higher-protein meals increased feelings of fullness, but did not reduce what people ate at the next meal (Leidy 2015).

The takeaway: the need for protein does not depend on the gym, and it rises with age and illness.

3. Food or supplements?

Varied food is the foundation. A supplement is a practical option for closing the gap when reaching your target from meals is hard.

Source	Example	When it fits
Food	Meat, fish, eggs, dairy, legumes	The daily foundation for most people
Whey protein powder	One scoop (31 g) gives 24 g of protein, per the Gold Standard label	When it is hard to reach the amount from food, or for a quick light meal

The takeaway: start with food, and use a supplement as an addition, not a replacement.

 

4. Common myths about protein

Myth 1: "Protein is only for athletes."

Not true. The need exists for everyone, and it increases in older adults (Bauer 2013).

Myth 2: "Protein harms the kidneys in healthy people."

A systematic review of 28 studies with data from 1,358 participants did not show this: the change in glomerular filtration rate (GFR) did not differ between diet groups, and the authors concluded that higher-protein diets "do not adversely influence kidney function" in healthy adults (Devries 2018). If you have kidney disease, check with your doctor before adding any supplement.

Myth 3: "The more protein, the better."

Not accurate. Long-term results of high-protein diets are limited and mixed, and sticking to the diet is the biggest factor (Leidy 2015). What matters is enough, not excess.

 

5. How do you choose a protein product?

SFDA regulates the registration of food supplements. Its rules prohibit claiming approval or placing the SFDA logo on the product; showing the reference number on the label is enough, in a format such as P-3-N-000000-0000 (Registration Guide of Food Supplements and Energy Drinks, SFDA). So a logo alone is not proof.

Six questions before you buy:

1. Does the label show an SFDA reference number?
2. How many grams of protein are in one serving?
3. What is the serving size, and how many servings are in the container?
4. What else is in it (sugar, sweeteners, emulsifiers)?
5. Does it contain allergens such as milk or soy?
6. Is it suitable for my health condition? Ask your doctor if you have an illness, are pregnant or are breastfeeding.

The takeaway: read the label before you read the ad.

 

Frequently asked questions

How much protein do I need if I don't work out? The reference figure for healthy adults is 0.8 g per kg per day, about 56 g for a person weighing 70 kg (Phillips 2012).

Do I definitely need a supplement? No. Food is the foundation, and a supplement is an option for those who find it hard to reach the amount.

What about after 65? The PROT-AGE group recommends an average of at least 1.0–1.2 g/kg per day (Bauer 2013).

Does it harm the kidneys? A review of 28 studies found no evidence of harm to kidney function in healthy adults (Devries 2018), but people with kidney disease should ask their doctor.

Does it help with fullness? Protein-richer meals increased fullness in the reviewed studies, but did not reduce what people ate at the next meal (Leidy 2015).

How many grams per meal? This review points to about 25–30 g per meal within a higher-protein diet (Leidy 2015).

Is it suitable for pregnant or breastfeeding women, or anyone under 18? Consult your doctor or pharmacist before using any protein supplement.

 

The Avnzor takeaway

Yes, you need protein even if you never go to the gym, but in the amount that suits your weight, your age and your health. Food first, and a supplement when needed.

At Avnzor, we believe that informed choices start with reading the label and understanding your needs before you buy.

Enough protein, no more and no less.

Discover protein supplements from Avnzor, with free delivery and no minimum order.

Disclaimer: this article is for general education and is not a substitute for advice from a doctor or pharmacist. Consult a specialist before using any supplement if you have a medical condition, take medication, are pregnant or breastfeeding, and especially if you have kidney disease. The products are not for those under 18.

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