No, protein powder alone cannot make you fat but when consumed in excessive quantities without proper exercise and diet, you might experience weight gain.
In the following sections, we will further discuss protein powders in your protein shakes, meals, or snacks and how these protein powders can contribute to weight loss or weight gain along with other helpful information.
How Can Protein Powder Make You Gain Weight
Does protein powder make you gain weight? Protein powders as mentioned earlier can’t cause an increase in your body weight but the way that you are incorporating them into your protein shakes or fitness goals can cause weight gain.
For example, when you decide to add protein powder to your meal to lose weight but then do not make adjustments with the added calorie count, you can consume extra calories within the day than you normally do.
A recommended suggestion if you plan to add protein powder to your meal to get the essential amino acids your body needs and burn fat at the same time is to add your protein powder to low-nutrient foods like pancakes and oatmeal paired with proper calorie count.
You can check the calories per serving from your protein powder of choice among protein supplements.
If your aim is building muscle through strength training, with muscle growth you may not notice significant weight loss because of your muscle mass that replaced our body fat.
You may even see an increase in your weight but that really would not matter if your target is more muscles despite the increase in weight.
Protein Powders specific to muscle building contain branched-chain amino acids (BCAAs) with essential amino acids that promote muscle gain and muscle mass which can cause you to gain weight with protein shakes.
Drinking protein shakes to replace your daily meals can also lead to unnecessary snacking and prevent you from losing weight.
You can have your protein shake replace a meal but when hunger pangs kick in, you need to be mindful and make sure that you snack on whole foods and high protein foods in moderation. Avoid high-calorie foods or processed foods.
How To Use Protein Powder & NOT Gain Weight
So now, you might want to know how to use the protein powder and not gain weight with your protein intake from protein powders like whey protein supplements or protein powders from plant-based proteins like pea protein.
The protein powder you use can contribute to weight gain if it has more calories than what your body needs. If you want to lose weight, you need to be in a calorie deficit where you consume lesser calories than how much your body burns. You can do this by monitoring your calorie intake and making sure that the food you eat including the protein powder you use has lesser calories than your body needs.
A good way to determine the amount of protein powder you need is by using a protein calculator that can estimate how much protein you need based on your weight, activity level, and fitness goals. Once you have determined the amount of protein you need, make sure to stick with that number and not go over the amount.
To help you lose weight, use protein powder as a food supplement and not as a meal replacement. You can add whey protein to your breakfast oatmeal or post-workout shake but don’t drink it as your only source of nutrition. It is best coupled with proper diet and exercise.
Add physical activity and a balanced diet to your daily fitness regime to help you lose weight. A combination of both cardio and strength training along with a balanced diet with protein powder is the best way to help you achieve your fitness goals.
Protein powder is a helpful tool to reach your fitness goals whether it’s to lose weight, build muscle, or just improve your overall health. But like all things, too much of something can be bad for you. Be mindful of the amount of protein powder you use and how often you use it to not go over the recommended intake and cause weight gain.
Types of Protein Powder That Won’t Make You Fat
For your protein intake from a protein shake, you might now ask which type of protein powders won’t make you fat.
The highly recommended ones as part of a healthy diet to avoid excess weight are whey protein powder and plant-based protein powder.
Whey Protein Isolate Powder
Whey protein Isolate is the purest form of whey protein with 90% or more protein content and very little to no fat, lactose, and carbohydrates.
It is a good source of branched-chain amino acids (BCAAs) that can help with muscle growth and prevent muscle breakdown. Whey protein isolate is very low in calories making it ideal for those who are trying to lose weight or build muscle.
Plant-Based Protein Powder
If you are lactose intolerant or want a protein powder alternative, plant-based protein powders are a good choice.
Pea protein, rice protein, and hemp protein are some of the best sources of plant-based protein. Like whey protein, they are also low in calories and can help you lose weight.
Pea protein, in particular, is rich in the amino acid leucine which helps preserve muscle mass during weight loss.
Types of Protein Powder For Weight Gain
If you’re looking for the best type of protein powder that can make you gain weight the following are the types of protein powders that you can check out:
Grass-Fed Whey Protein
Grass-fed whey protein is a type of whey protein that comes from cows that are fed a diet of grass. It contains more omega-3 fatty acids, CLA, and vitamins than regular whey protein.
The additional nutrients found in grass-fed whey protein can help you gain weight.
Casein protein is a slow-digesting protein that can help you feel full for longer and prevent snacking. It can also help you build muscle and prevent muscle breakdown.
The extra calories from casein protein can help you gain weight.
Mass Gainer Protein Powder
Mass gainer protein powder is a type of protein powder that is high in calories and nutrients. It is usually made of whey protein, casein protein, carbohydrates, and healthy fats.
The extra calories from a mass gainer can help you gain weight.
Final Thoughts: Protein Powder and Weight Loss or Weight Gain
Protein powder can be helpful for weight loss but only when used correctly. Be mindful of the type of protein powder you use, the amount you take, and how often you use it. Too much protein powder can lead to weight gain.
The best type of protein powders for weight loss are whey protein isolate and plant-based protein powders.
They are low in calories and can help you lose weight. If you aim to gain weight from protein powder, you can also check out protein powders like Grass-Fed Whey Protein, Casein Protein, and Mass Gainer Protein Powder.