Protein powder is a convenient way to get more protein in your diet. It is a healthy sports supplement and essential post-workout nutrition for muscle repair and growth. However, you could gain weight if you don’t use it properly.
One of the most common protein powder mistakes is having too many servings of protein powder. As a result, your overall calorie intake could increase, causing you to gain extra pounds.
If you consume more calories than you burn from any food, including protein powder, your body will store the excess calories as fat. However, the right amount and type of protein powder feeds your body and does not contribute to weight gain.
Learn more about protein powder mistakes that could be causing you to gain weight.
Types of protein powder
Protein powder is, as the name suggests, a protein powder. Different protein powders are available, with varying degrees of quality. Knowing the difference between different protein powders can help you make an informed purchase or even prevent you from gaining weight.
whey protein
To research shows that whey protein can significantly increase muscle mass and weight. Therefore, people who are underweight often include whey protein to improve daily caloric intake and promote weight gain. Whey protein is a by-product of the cheese-making process. The liquid (whey) is separated and dried during cheese processing to obtain protein powder.
casein protein
Casein is a milk protein collected and used as a supplement to promote muscle building.
hemp protein
It is a plant-based protein supplement suitable for vegans and provides several essential nutrients that support overall health.
egg protein
Egg protein powder helps you gain the extra protein you need to build and repair muscle after intense workouts.
soy protein powder
Dehydrated soy flakes break down into powder. For anyone trying to gain weight, soy protein powder is a good supplement.
pea protein
Pea protein powder increases strength and muscle mass and is preferred by those with dairy or egg allergies. According to researchpea protein increases muscle thickness and is an alternative to whey protein powder.
How does protein powder cause weight gain?
The weight you gain from consuming protein powder depends on the powder and how often you eat it. Protein powder, by itself, will not cause you to gain weight.
You gain weight when you consume more calories than you burn. Overconsumption of protein powder (along with other additives) can lead to a calorie surplus, which leads to weight gain.
Bloating is another common side effect of excessive protein powder consumption. This makes you feel more bloated and can give the appearance of weight gain in the belly area.
Protein powder mixes that contain more carbs and calories than other mixes are specific to people trying to gain weight. However, a protein powder with ingredients that support weight loss goals is also available. Apart from the ingredients, the timing and amount of protein powder consumption also influences your weight gain.
The protein powder mistakes behind weight gain are:
Overeating protein powder
If you consume more protein powder than the recommended limit, you will ingest more calories overall, which will lead to weight gain. Also, if you don’t train after following a high-protein diet, the increase in caloric intake will exceed your basal metabolic rate.
Not measuring protein powder
Read the nutrition label to check how many scoops you need to meet daily requirements. Taking more scoops of protein powder, especially when making smoothies, can upset the balance between carbohydrates and sugars. People often take too much protein powder when using smaller scoops, causing them to eat more carbohydrates and sugar, which can cause them to gain weight.
Buy Whey Protein Concentrate
If you are lactose intolerant, you may find it difficult to process whey protein concentrate, which can cause inflammation. Weight gain is a side effect of inflammation, so you can choose whey protein isolate instead. Isolate contains less lactose than whey protein concentrate.
Note from The Fitness Freak
Monitoring your protein powder intake is crucial to help you manage your weight. You will gain weight if you consume more calories than you burn, whether those calories come from protein powder or other sources. To determine how much protein powder you need to consume to maintain a healthy weight, consult a nutritionist at HealthifyMe.
How much protein powder do you need?
The RDA (Recommended Daily Allowance) for proteins is between 0.8 and 1 g per kilogram of body weight. A standard dose of protein powder is around 1-2 scoops (about 25-50 grams) per day, preferably after workouts.
Additionally, age, gender, and physical activity are crucial metrics in determining how much protein you need. For example, a sedentary person needs less protein than an active person. Therefore, speak with a trained professional to determine your body’s appropriate protein requirements.
To meet your daily protein needs, in addition to consuming protein-rich foods like yogurt, lean chicken, soy, milk, kefir, chia seedshemp seeds, almond butter, tofu and soy milk, you can also use protein powder.
Conclusion
If you eat too much protein powder, you may consume more calories than you burn and experience weight gain. However, this only happens if you don’t pay attention to portion sizes and take into account the other nutrients you are ingesting. The protein powder itself does not cause excessive weight gain or fat accumulation.
The amount of protein powder you need each day depends on your age, gender, body composition and level of physical activity. Therefore, it is essential to speak with a qualified nutritionist before making any changes to your diet.
