Does Protein Powder Make You Gain Weight? Debunking Fitness Myths
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
[Total: 7 Avg: 4.6]
Get more insightful and
helpful tips to
treat Diabetes for FREE
Register to Avail the Offer
Send OTPBy continuing, you agree with our Privacy Policy and Terms and Conditions
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Protein powder has gained popularity as a convenient source of nutrition, particularly among athletes and fitness enthusiasts. Its versatility and ease of use make it an attractive option for supplementing in the diet but does protein powder cause weight gain? In this article, we will examine the role of protein in our bodies, break the myths surrounding protein powder and weight gain. We also provide guidance on how to choose the right protein powder for your needs.
We will also discuss the importance of consuming protein powder safely and integrating it into a balanced diet alongside other nutritious whole food protein sources.
To clear up the myths about protein powder and weight gain, let’s first grasp the basics. What is protein powder and what part does it play in our bodies?
Protein powder is a dietary supplement. It is derived mainly from animal or plant-based protein sources like milk, soy, peas, or hemp. These powders are processed forms of protein and can be easily mixed into liquids or food to increase one’s protein intake.
Did you know?
Protein is a vital nutrient needed for various bodily functions. So, what roles does protein play in the body?
Enough protein intake is needed to maintain and build muscle mass. After exercise, muscle tissues break down. Proteins repair these tissues, supporting growth and development.
Protein helps in creating and controlling hormones in the body. These include insulin and growth hormones, which are key to maintaining overall health.
Proteins help form antibodies that fight infections. They are crucial for the immune system.
While carbohydrates are the main source of energy, proteins can also be used when needed.
Increasing your calorie intake is a crucial part of weight gain. When you are unable to eat more food for any reason, protein shakes can help you gain weight. For more benefits, you should consume protein shakes within 30 minutes of working out.
Dr. Siddharth Gupta, MD
There are many types of protein powder. Each has potentially unique benefits and nutritional profiles. Here are some common ones:
Whey protein comes from milk, contains all nine essential amino acids, and is quickly absorbed. It’s potentially good for post-exercise recovery.
Like whey, casein protein also comes from milk. It’s a slow-digesting protein with a steady release of amino acids. So, it may be good for bedtime protein source.
It is a plant-based protein from soybeans. Besides being complete protein, it may offer extra health benefits due to isoflavones, which can have antioxidant and anti-inflammatory properties.
Derived from yellow split peas, pea protein offers a good amino acid profile. However, it is a bit low in methionine, an essential amino acid.
Hemp protein comes from hemp seeds. It provides a complete amino acid profile and is rich in omega-3 and omega-6 fatty acids.
Brown rice is the source of this plant-based protein. Although it is easy to digest, it lacks lysine, another essential amino acid.
Other plants like pumpkin, sunflower, or chia seeds also produce protein powders. They offer unique levels of protein and nutrition profiles.
According to some studies, the consumption of 40 grams of protein right before you sleep might effectively increase your muscle mass. However, the type and quantity of protein should be discussed with a specialist for better health outcomes.
Dr. Rajeev Singh, BAMS
Many believe that protein powder leads to weight gainbut, is it true? While eating too much protein can cause weight gain, the real issue lies elsewhere. We need to understand the factors that cause weight gain and how to consume protein powder safely.
Drinking lots of protein alone will not make you gain weight. Instead, weight gain happens when the calories you eat exceed what you burn. Thus, if you have protein powder in excess or on top of a high-calorie diet without exercising more, you could gain weight.
Also Read: Can You Lose Weight by Not Eating? The Dangers of Starvation Diets
Several factors are at play when it comes to gaining weight. Understanding them may help guide your protein powder usage.
When you eat more calories than your body needs, you gain weight. If you have protein powder and eat a balanced or high caloric diet on top of it without accounting for the extra calories, you may store energy as fat and gain weight.
A sedentary lifestyle leads to weight gain because your body uses less energy with less activity. Regular physical activity helps burn calories and maintain a healthy weight.
You should consume protein in amounts right for your body’s muscle growth needs. Consuming excess protein without providing the body with adequate stimulus for muscle growth through resistance training can contribute to weight gain if the excess calories are not expended. Always consult your doctor before deciding to start protein powder and also discuss with them how much protein powder to consume.
Many think protein powder causes weight gain. However, research shows that consuming protein-dense supplements may promote weight loss when consumed in accordance with energy output being more than energy input. This effect may be due to the following.
Protein increases feelings of fullness compared to carbohydrates or fats. This may help keep appetite in check and reduce overall calorie intake.
Protein requires more energy to digest than carbohydrates or fats. In turn, this may lead to a higher resting metabolic rate, which may support weight loss.
When you’re restricting calories to lose weight, you may lose muscle along with fat. Having enough protein may help preserve lean muscle mass.
With so many protein powders available, you need to choose the one that best suits your health and fitness goals.
If your main goal is weight loss, go for a low-calorie protein powder with a few added sugars or artificial sweeteners. Plant-based protein powders like pea or hemp have fewer calories and may support weight loss.
If muscle building is your focus, opt for a protein powder with a high protein content. Look for options high in branched-chain amino acids (BCAAs). These may help increase muscle protein synthesis and support growth and recovery. Whey and casein protein powders are common choices due to their high protein content and complete amino acid profiles.
Whey protein may be a good choice if you’re mainly using protein powder to recover after workouts. Whey protein is absorbed fast and is proposed to stimulate muscle protein synthesis. Plus, it’s rich in leucine, an amino acid vital for starting muscle protein synthesis.
If you’re looking for a protein powder for overall health, consider plant-based options like soy, pea, or hemp proteins. They are proposed to provide essential amino acids, fiber, and other key nutrients.
| Goal | Recommended Protein Powder Options |
| Weight loss | Low-calorie, minimal sugar or sweetener powders (e.g., Pea or Hemp) |
| Muscle building | High protein, BCAA-rich powders (e.g., Whey or Casein) |
| Recovery | Fast-absorbing protein powders (e.g., Whey) |
| General health | Plant-based protein powders (e.g., Soy, Pea, or Hemp) |
It’s important to know how much and what type of protein powder to take to get the benefits while avoiding potential side effects. Always discuss this with your doctor on this matter. Here are some tips you may consider.
To ensure you’re getting the right amount of protein, speak with a dietitian or healthcare professional. They may help set up a daily protein target for you based on your age, sex, activity level, and health goals.
While protein is crucial for health, too much of it can lead to potential side effects. Be aware of these risks which are as follows.
If you already have kidney problems, eating too much protein can make the conditions worse. Always consult your healthcare provider before increasing your protein intake.
High protein intake can lead to high calcium levels in the urine. Over time, this could harm your bone health. Balance protein intake with enough calcium-rich foods for healthy bones.
Taking lots of protein powder might cause bloating, gas, or discomfort. If you feel any of these symptoms, consider lowering your protein powder intake or switching to a different type.
Be aware of any allergies or intolerances you may have to certain protein powders.
Whey protein is milk-based and may not be suitable for lactose intolerant individuals. If you’re lactose intolerant, think about choosing a plant-based protein powder instead.
For people with a soy allergy, avoid soy protein powder. Instead, consider other protein options like whey, pea, or hemp proteins.
Here are some tips on how to ensure a balanced diet that includes protein powder and whole food protein sources.
Including various whole-food protein sources in your diet ensures you get all the necessary nutrients. Some great choices include:
Choose lean meats such as skinless chicken breasts, turkey, and lean beef or pork cuts. These provide essential amino acids without excessive fat.
Fish like salmon, tuna, and mackerel are rich in protein and heart-healthy oils. They are a good option for your protein needs.
Low-fat milk, yogurt, and cheese strike a good balance of protein, calcium, and other key nutrients.
Lentils, chickpeas, black beans, and other legumes are top-notch plant-based protein sources. They also provide fiber, vitamins, and minerals.
Almonds, walnuts, chia seeds, and hemp seeds are just a few examples of protein-rich nuts and seeds that offer healthy fats and various nutrients.
By eating both animal and plant-based protein sources, you can reach your daily protein needs. Try to balance between protein powder supplements and whole-food protein sources.
In conclusion, protein powder may be a useful supplement to help you meet your daily protein needs, especially when utilized alongside a balanced diet that includes whole food sources of protein. By debunking the myth that protein powder causes weight gain, we may appreciate the benefits it may offer, such as supporting muscle growth, recovery, and even weight loss when used appropriately. Protein powder on top of a calorie high diet with no physical activity to burn the excess calories is what results in weight gain.
Always consult with a healthcare professional or registered dietitian to determine the ideal protein requirements and supplement strategy for your unique needs and remember to consume protein powders in moderation while prioritizing whole food sources whenever possible.
While using protein powder instead of a meal provides a handy, filling option, it’s vital to meet your nutrient and calorie needs throughout the day. Protein powder should not replace well-balanced meals all the time.
The right amount of protein powder to have daily depends on factors like age, gender, activity level, and health goals. Speak with a healthcare professional or dietitian for advice based on your needs.
Yes, there are protein powders that cater to specific dietary needs like lactose intolerance or soy allergies. Plant-based proteins like pea, hemp, or rice may be alternatives for those with lactose intolerance. And for those with soy allergies, whey, pea, or hemp proteins can be suitable choices.
While essential for good health, having too much protein can cause side effects. Risks linked to eating too much protein include kidney problems, calcium loss, and gastric issues. Prior to significantly increasing your protein intake, consult a healthcare professional or dietitian.
Whey protein isolate is a purer form of whey protein with a higher protein content, usually 90 percent or more. On the other hand, whey protein concentrate’s protein content ranges from 29 to 89 percent. Both are made from milk and provide complete amino acid profiles.
Definitely! Plant-based protein powders can be used by anyone, no matter your dietary preference. They provide an alternative protein source with unique nutritional profiles and may cater to specific dietary restrictions or preferences.
Comments