What to Know About Protein Powder and Weight Gain
MTStock Studio / Getty Images
Medically reviewed by Barbie Cervoni, RD
Protein powder is commonly used to support lean muscle growth and enhance recovery after exercise, making it a staple for many people pursuing their health and fitness goals. Protein powder can be made from concentrated whey, casein, or plant-based protein sources, and can be a convenient and efficient way to meet your estimated protein needs. But does protein powder make you gain weight?
Despite its many purported health benefits, consuming too much protein powder may have adverse health effects, including undesired weight gain. Still, it's a versatile dietary supplement that can be mindfully incorporated into a well-balanced diet.
How Much Protein Do You Need?
The recommended daily protein intake can vary based on age, gender, physical activity levels, medical history, and health goals. The Recommended Dietary Allowance is 0.8 grams (g) of protein per kilogram (kg) of body weight for the average healthy adult. However, current research points to much higher daily protein needs, especially for physically active people.
Research indicates that the average healthy adult needs 1-1.2 g of protein per kg of body weight and up to 1.5g/kg for those who incorporate daily vigorous physical activity. A registered dietitian nutritionist can help determine daily protein needs based on age, physical demands, and medical history.
Why Does Protein Powder Cause Weight Gain?
Protein powder itself doesn't cause weight gain, as weight management is a multifactorial system involving overall diet, physical activity, and other lifestyle choices. However, protein powder can contribute to weight gain through various mechanisms, including:
Calorie surplus: Body weight management is greatly influenced by one's overall calorie balance. Adding protein powder without adjusting daily calorie intake can lead to an overload and, eventually, weight gain.
Bloating: Protein powder can cause bloating if it contains added ingredients such as sugar alcohols. This may cause bloating, but not true weight gain.
Mis-measured servings: Each brand of protein powder comes with a recommended serving size. Occasionally, it may require more than one scoop to get the intended amount of protein and reap its full benefits. Not using the recommended serving can lead to an imbalance of macronutrients and eventual weight gain.
Excessive carb and fat content: Protein powders often contain other nutrients, and if not accounted for, the carbohydrate and fat content can lead to weight gain.
Lack of physical activity: When energy demand is low, extra protein can be converted to glucose and eventually stored as fat.
Related: What Happens to Your Body When You Eat Too Much Protein
Does the Type of Protein Powder Matter?
Several types of protein powders are available, each offering unique characteristics and benefits. Their impact on weight can vary based on medical history, dietary needs, and individual preferences.
Common types of protein powders include:
Whey protein: Whey protein is a byproduct of the cheese-making process. The liquid is separated and dried during manufacturing, creating whey powder as an end product. Whey protein consumption has been linked to increased muscle mass, so many people use it in their mass-gaining efforts.
Casein protein: Casein is a milk protein characterized by its slow digestion and absorption. It is often linked to improved muscle recovery when taken in conjunction with a structured exercise routine.
Soy protein: Soy protein is a plant-based protein, and since it contains all nine essential amino acids, it is considered a complete protein. It can be a viable option for those who follow a vegan or vegetarian diet.
Hemp protein: Hemp protein is sourced from hemp seeds, which are rich in fatty acids. It can fit into a well-balanced diet when accounting for its calories from fat.
Pea protein: Pea protein is another plant-based protein. It's easily digested and a suitable alternative for those who cannot tolerate soy.
Can Protein Powder Ever Help With Weight Loss?
Protein powder in excess can lead to weight gain, but when consumed mindfully, it can support weight loss efforts. Research has shown that high-protein diets providing 1.2-1.6 g of protein per kg of body weight can support weight management management efforts. For those who have difficulty meeting their protein needs through whole foods, protein powder can help bridge the gap.
Protein powder, as part of a high-protein diet, can support weight loss through several mechanisms. For example, protein powder is nutrient-dense, increasing satiety between meals and keeping you fuller for longer. It can also help suppress ghrelin, the hormone that signals feelings of hunger.
Additionally, protein can increase the thermic effect of food or the body's metabolic response to food. While there is a need for continued research, current studies have shown that people who follow high-protein diets tend to burn more calories.
Lastly, protein is critical for muscle recovery after exercise. Since sustainable weight loss typically involves regular physical activity, protein powder can support muscle protein synthesis after exercise. Preserving lean muscle mass is crucial to maintaining a healthy body composition.
Risks and Considerations
Like any dietary supplement, protein powders aren't void of risks or potential side effects. The Food and Drug Administration (FDA) does not regulate protein powders. Instead, the FDA leaves it up to the manufacturer to evaluate the safety and quality of their products. Consider purchasing products tested by a third party to ensure that the product's health claims are valid and that there are no safety concerns.
Additionally, some protein powders contain excessive calories and added sugar. Excessive sugar intake can result in unwanted blood sugar spikes and gradual weight gain. The American Heart Association recommends no more than 25 g of added sugar per day for women and no more than 36 g for men.
A trusted healthcare provider, like a medical doctor or registered dietitian, can help navigate the many facets of successful weight management. Those managing a chronic medical condition may especially benefit from their provider's support.
Tips for Using Protein Powder
The most common method to consume protein powder is mixing the recommended number of scoops with water. However, there are many ways to enjoy protein powder supplements and maximize their benefits.
Protein powder can be mixed easily with different liquids, including dairy milk, plant milk, and fruit and vegetable juices. Unflavored protein powders are exceptionally versatile for mixing protein shakes since they can pair with various flavors. If the protein supplement is intended to replace a meal, consider mixing it in a smoothie with fruits, veggies, and healthy fats to increase its nutritional value. Plus, ingredients like peanut butter and avocados can help cover the grittiness of protein powder and give the smoothie a creamy texture.
However, protein powder isn't limited to just protein shakes and smoothies. It can be used in baking to boost the protein content in your favorite baked goods, such as pancakes and muffins.
Regarding the timing of protein powder supplements, research suggests that the amount of protein consumed daily is more important than the timing of its intake. Protein powder can support health and wellness goals when consumed as either a pre-workout or post-workout supplement.
A Quick Review
Protein powder is an efficient and convenient way to bridge the gap between estimated protein needs and the protein provided within a diet. Therefore, it has become a staple for many people pursuing health and fitness goals. But can protein powder make you gain weight?
While protein powder can help individuals meet their protein needs, overconsumption can cause weight gain when its calories aren't accounted for in their overall diet. To avoid undesired weight gain, it's important to be mindful of portion sizes and avoid protein powders with significant amounts of added sugar. When consumed mindfully, protein powder can support weight management efforts by promoting muscle protein synthesis and a healthy metabolism.
For more Health.com news, make sure to sign up for our newsletter!
Read the original article on Health.com.
