In the bodybuilding community, taking whey protein is a common topic. It’s one of the easiest ways to increase daily protein intake for people looking to gain muscle mass and who therefore have increased protein requirements.
But is whey protein only for athletes/bodybuilders? Can you still take whey protein if you don’t do sports, and what are the potential benefits/drawback effects?
Reminder: What is whey?
Whey is a powdered protein derived from milk, primarily used as a dietary supplement in sports nutrition. Indeed, it offers numerous benefits beyond simply providing protein: it is considered one of the most complete and easily digestible proteins.
Complete proteins are those that contain all the essential amino acids needed by the body. Amino acids are the building blocks of proteins, and some of them cannot be produced by the body. Therefore, they must be obtained from food.
But in nutrition, not all proteins are created equal… Animal proteins, for example, are better for muscle growth and recovery than plant-based proteins. Whey protein, for instance, provides high-quality protein.
Note that there are also different types of whey:
- Whey protein is generally distinguished as either concentrate or isolate. The latter (whey isolate) is purer: it contains a higher percentage of protein and less fat and lactose.
- Native whey is also often distinguished from cheese whey. Native whey is considered higher quality because it comes directly from cow’s milk, while cheese whey is derived from waste products of the cheese industry.
Whey protein sometimes gets a bad rap, with all sorts of health risks attributed to it, particularly for the kidneys. In reality, all recent studies show that consuming whey protein is no more dangerous than consuming other types of protein, as long as it’s done according to the recommended intake (i.e., not in excess).
Why do we take whey protein in bodybuilding?
As I mentioned, whey protein is primarily consumed by athletes, particularly those involved in strength training and muscle building. Here are its two main advantages:
- They are easily absorbed by the body and can be consumed soon after a workout, when muscles need to recover quickly. Weight training breaks down muscle tissue, and this breakdown continues until the necessary nutrients—specifically, essential amino acids (BCAAs)—are supplied. This process is called muscle catabolism.
- Protein is essential for muscle growth. When trying to gain mass, a much higher protein intake is necessary than for someone who doesn’t exercise and isn’t trying to build muscle. For your information, the official ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommendation for protein intake for a healthy adult is 0.83g of protein per kg of body weight (example: for a 60kg person: 60 x 0.83 ≈ 50g of protein/day). For someone who does bodybuilding, the recommendation is usually between 1.5 and 2g of protein/kg.
So, can we still take whey protein if we don’t do sports?
Browsing through various articles online that address this question, I mostly see the answer: no, whey protein is useless if you don’t exercise. Personally, I would have a much more nuanced answer.
I would say: it all depends on your goal in taking whey
➜ Case #1: You want to increase your muscle mass, just with whey protein and without doing any weight training.
In that case, you might indeed be disappointed. Whey protein for muscle gain is only truly beneficial when taken as part of a physical training program. As we’ve seen, it helps to stop catabolism and promote muscle repair and recovery following the breakdown of muscle fibers during workouts.
If you don’t train, part of the equation is missing, and you won’t see any results in terms of muscle gain.
➜ Case No. 2: You feel you are too thin and want supplements to help you gain weight
In that case, yes, whey protein could be beneficial for you. If you are underweight and feel like you eat normally, then you likely have a fast metabolism, meaning your body burns calories quickly.
Therefore, dietary supplements can be effective for easily increasing your calorie and macronutrient intake (protein, carbohydrates, and fat).Â
The whey protein and sweet potato flour mix is, in my opinion, the best homemade weight gainer you can make. Weight gainers are the most suitable product for gaining weight, but the pre-made ones sold commercially are of poor quality.
➜ Case #3: You want to take whey protein to lose weight
Paradoxically, while its primary use is for muscle gain, whey can also be of interest to those who want to lose weight (provided they choose a whey isolate, therefore low in fat).
I’ve already written a full article on the benefits of whey protein for weight loss… If you’re interested in the topic and want to learn more, I recommend reading this article: Can whey protein help with weight loss?
Is there a risk in taking whey protein without doing sports?
No, the only risk I see is if you’re trying to lose weight (or just watching your figure…) and you choose a medium-quality whey protein. Indeed, budget whey proteins contain significantly more fat than higher-quality ones. A good whey protein should have a protein content between 90 and 95%.
If you don’t want to gain weight unnecessarily, I advise you to choose a whey isolate, and if possible, native.
Otherwise, as long as you take protein powder according to the recommended dosages, as part of a healthy and balanced diet ( whey is a supplement, it is not intended to replace the protein in your meals ), then it’s okay to consume whey.
Conclusion – the benefits of whey protein outside of sports
So you can absolutely consume whey protein even if you don’t exercise—especially if you choose a good quality whey (the best being whey isolate and native whey)—provided you know why you’re taking it. As we’ve just seen, simply taking whey protein won’t make you gain muscle without proper exercise alongside it.
Here is a summary of the benefits of whey protein, aside from its use in sports:
1. A supply of quality protein
Whey is a source of high-quality protein, rich in essential amino acids. It can therefore help meet the protein requirements of a balanced diet and contribute to muscle maintenance and growth.
2. A weight loss aid
Whey protein can be helpful for weight loss by providing a source of protein that can help control appetite and maintain lean muscle mass. Furthermore, as a source of fast-acting and easily digestible protein, it can help boost metabolism and burn fat.
Of course, for this to be effective, you must respect the basis of weight loss: being in a calorie deficit (consuming fewer calories through food than you expend through physical activity).
3. A weight gain aid
If, on the other hand, you struggle to gain weight, whey protein can help you increase your calorie intake quickly and easily. I recommend combining it with a carbohydrate source such as sweet potato flour.
In this case, weight gain will only occur if you have a calorie surplus = you consume more calories than you expend.
4. Benefits for heart health
Studies have shown that regular consumption of whey can help reduce blood cholesterol levels and improve overall heart health.
Whey protein can also help regulate blood pressure and boost the immune system.
