For years, conventional wisdom (and many registered dietitians) have told us that eating too much protein is unnecessary, potentially harmful, and might even lead to weight gain. But the latest research tells a different story. Not only is extra protein not harmful, but it may also have surprising benefits—including building muscle even without exercise.

A recent study by Bray et al. found that when feeding a group of untrained individuals over 230 grams of protein per day, they gained an extra 6.6 pounds of muscle—even without lifting a single weight. That’s right—more protein led to muscle growth, even in the absence of resistance training. This completely dismantles the outdated belief that only those actively training benefit from higher protein intake.

But what about those who are already trained? A study by Leaf et al. examined the effects of adding an extra 800 calories worth of protein to the diets of trained individuals. The result? No added fat gain. This means that consuming additional protein—even in large amounts—does not lead to unwanted weight gain, as long as the extra calories come from protein rather than carbs or fats.

So, where does this leave us? It’s simple: eat more protein. The fear-mongering around high-protein diets is outdated and unsupported by the latest research. If you want to maximize muscle growth, optimize recovery, and keep body fat in check, increasing your protein intake is a no-brainer.

Forget the myths. More protein won’t hurt you. It won’t turn to fat. And if the science tells us anything, it might just be the key to building muscle—whether you train or not.

Coach Greg Nagaye MS, CSCS

IFBB Pro