{"id":438637,"date":"2025-06-26T18:01:42","date_gmt":"2025-06-26T17:01:42","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=438637"},"modified":"2025-06-26T13:01:43","modified_gmt":"2025-06-26T17:01:43","slug":"ask-dr-adam-do-i-really-need-protein-if-im-not-lifting-weights-every-day","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/ask-dr-adam-do-i-really-need-protein-if-im-not-lifting-weights-every-day\/","title":{"rendered":"Ask Dr Adam: Do I Really Need Protein if I\u2019m Not Lifting Weights Every Day?"},"content":{"rendered":"

When we think of protein, we often picture protein shakes and barbell-heavy workouts. But what if you’re not hitting the gym every day or ever? Do you still need to care about your protein intake?<\/p>\n

This is a common question, particularly among women who lead active lives but may not see themselves as \u201cgym-goers.\u201d To clear things up, we asked Dr. Adam Collins, Form\u2019s Head of Nutrition and Director of BSc and MSc Nutrition at the University of Surrey, to break it down.<\/p>\n

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Why Protein Matters. Even Without the Heavy Lifting.<\/h1>\n

Protein is often associated with strength training and for good reason. Resistance exercise causes small tears in muscle fibres, and protein provides the amino acids needed to rebuild and grow stronger.<\/p>\n

However, that\u2019s far from the whole story.<\/p>\n

\u201cProtein isn\u2019t just for bodybuilders. Any kind of activity, from brisk walking to a spin class causes your body to use amino acids, which need to be replenished to help your body adapt and recover,\u201d<\/i> explains Dr. Collins.<\/p>\n

Even endurance or cardio-based exercise, like running, cycling, or dance requires protein. These forms of exercise \u201cburn\u201d amino acids for energy, and your body uses protein post-exercise to build endurance adaptations, like increasing mitochondrial density (the energy powerhouses of your cells).<\/p>\n

How Active Women\u2019s Protein Needs Vary<\/h1>\n

Women may also experience fluctuations in protein requirements throughout the menstrual cycle.<\/p>\n

\u201cIn the luteal phase of the cycle, the catabolic effect of progesterone increases amino acid breakdown,\u201d<\/i> says Dr. Collins. \u201cThis means women may need more protein during this phase to support recovery and energy.\u201d<\/i><\/p>\n

Additionally, hormonal changes during menopause can affect muscle and fat distribution. As oestrogen declines, it can become harder to maintain muscle mass and easier to accumulate fat.<\/p>\n

\u201cAfter menopause, women benefit from a slightly higher protein intake to counteract these changes in body composition,\u201d<\/i> Dr. Collins adds. \u201cIt\u2019s a key tool for maintaining lean mass and metabolic health.\u201d<\/i><\/p>\n

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Protein and Ageing: A Vital Nutrient for Longevity<\/h1>\n

As we age, preserving muscle mass becomes essential for health, mobility, and metabolic function. The natural decline in muscle tissue, known as sarcopenia – can begin as early as your 30s and becomes more significant after 60.<\/p>\n

\u201cMaintaining muscle isn\u2019t just about aesthetics, it\u2019s crucial for metabolic health and quality of life,\u201d<\/i> Dr. Collins notes. \u201cOlder adults often need more protein than younger people, but appetite and digestive capacity can make it harder to meet those needs.\u201d<\/i><\/p>\n

The \u201cProtein Paradox\u201d and Longevity Diets<\/h1>\n

You might have heard the argument that high-protein diets are bad for longevity. This idea stems from the \u201cprotein paradox\u201d: while higher protein intake is essential for muscle maintenance with age, some research associates lower protein diets with longer life.<\/p>\n

\u201cIt\u2019s a complex picture,\u201d<\/i> Dr. Collins clarifies. \u201cMost longevity research linking low protein to extended lifespan comes from animal studies or populations eating predominantly plant-based diets low in animal protein.\u201d<\/i><\/p>\n

High-protein diets can activate a growth pathway called mTOR, which may suppress autophagy, the body\u2019s \u201ccellular clean-up\u201d process linked to healthy ageing. But this doesn\u2019t necessarily mean all high-protein diets are harmful.<\/p>\n

\u201cWhat matters is context, diet quality, source of protein, and life stage all play a role,\u201d<\/i> says Dr. Collins. \u201cPlant-based proteins, especially when balanced with fibre and micronutrients, offer a longevity-supportive approach to meeting protein needs.\u201d<\/i><\/p>\n

How Form Supports Active Women, Gym-Goers or Not<\/h1>\n

Form\u2019s range of plant-based protein powders is designed to support diverse needs, from gym regulars to those simply committed to an active, healthy lifestyle.<\/p>\n