Protein powder is a popular dietary supplement, often used by athletes and bodybuilders to help build muscle. But can it make you gain weight? The answer is yes, but it depends on how you use it. One scoop (approximately 32 g) of average whey protein powder contains 113 calories, of which 4.5% comes from fat content. While this isn't necessarily a bad thing, it can be problematic if you're relying on protein to balance carbohydrates and sugars in a protein shake.
If you don't get enough protein, you won't get the same benefits from proteins that slow down digestion, which can lead to weight gain. If you eat more than your body needs, you're likely to gain weight. But no, protein shakes as part of a healthy and balanced diet won't make you fat on their own. Protein shakes can be a great way to supplement the protein you get from whole foods. On the other hand, if you're trying to lose weight, a timely meal replacement protein shake can help you stay full throughout the day so you don't consume too many calories. White warns that, since protein powders are considered dietary supplements, they don't need FDA approval before going to market.
So it's important to read the label carefully. But whether it comes from whey powder shakes or whole foods, eating protein alone won't make you gain or lose weight. The only thing that determines whether you'll add weight to your body, in the form of muscle or fat, is your daily calorie intake. To gain weight, it's recommended that you consume about 0.7 grams of protein per pound of body weight, although this may increase depending on your overall daily calorie plan. If you're an avid athlete, that number increases and reaches a maximum of 2 grams of protein per kilogram of body weight, according to the International Society for Sports Nutrition. If you use protein as part of your weight loss process, be sure to factor in the calories added throughout the day and adjust the remaining meals accordingly.
Protein is an essential part of any weight-gain strategy, as it is the key nutrient for building muscle. Opting for an isolated protein will provide protein to the body, but these powders are severely lacking the macro and micronutrients found in whole food proteins. Gradney suggests going for a low-calorie, high-protein option, so opt for a powder that contains 150 calories or less and about 20 grams of protein per serving. Despite everything that has been said about eating more protein in the diet, the fact is that most Americans consume enough in their regular diets. In conclusion, while protein powder can help with weight gain when used correctly as part of a balanced diet and exercise plan, it's important to remember that it's not a magic bullet. Eating too much protein can lead to weight gain if not balanced with other nutrients and calories.
It's also important to read labels carefully and choose a quality product with minimal additives.
