Can protein powder cause weight gain? Dietitians Explain

Protein is known as a nutrition superstar for a reason: it helps keep your muscles and bones strong, repairs cells, serves as the basis for hormones, and more. Many people also turn to protein trying to lose weight because the nutrient is generally low in calories and can help keep you full and full between meals, just what you want when you feel hungry.

But if you like to use protein powder for this reason and think it will Gain weight, you might be on something – after all, professional bodybuilders love to swallow stuff for a reason.

Protein powders are a great source of nutrients because they are often low in fat, portable, easy to access, and can be added to anything you want for a big protein boost, says Kristen F. Gradney, MHA, RDN, LDN, dietitian and senior director of Our Lady of the Lake Children’s Health in Louisiana. Plus, they’re great to add to a filling snack and come in tons of flavors and varieties, so you’re sure to find one you really like.

Now, gaining weight isn’t necessarily a bad thing (and can even be a good thing!), But it all depends on your personal goals. This is why it is so important to determine how much protein you actually need and how much you are already consuming before adding a dietary supplement like a powder. Not sure if your protein powder is fueling your weight gain? Here’s everything you need to know before mixing it into your shake.

First, how much protein do you really need?

Protein requirements vary depending on age, gender, and physical activity, but a good place to start is to consume 0.36 to 0.6 grams (g) per pound of body weight per day, explains Wesley Delbridge, RDN, dietitian and creative director of Nutrition Technology Innovation at Colyar Technology Solutions. That’s about 46-75g per day (or about 15-25g per meal) for the average woman who gets little or no exercise, he says.

For a more precise estimate of proteins, the USDA has a tool called the MyPlate plan and one general nutrition calculator, which can be adjusted to your needs. If you are completely new to nutrition, it may also be helpful to meet with a registered dietitian, who can give you personalized advice.

How can protein powder make you gain weight?

In reality, protein powder itself probably doesn’t make you gain weight, but the way you use it might. White explains that if you add protein powder to your diet without modifying the rest of your meals to account for the added calories, you could very well start to gain weight, says Jim White, RD, Certified Exercise Physiologist. by ACSM and owner of Jim White Fitness and Nutrition Studios. Again, this could be your overall goal, but if your initial plan is weight loss focused, this might not be a desired side effect.

Gradney agrees and says adding protein powder to food like oatmeal or pancakes (which are generally low in nutrients) can help you feel full longer after breakfast, but again, you need to consider the extra calories added to the meal.

Additionally, she notes that if you simply drink protein shakes as a meal replacement, you might not feel as full as with solid foods, potentially forcing you to snack more (and therefore eat more food). calories) than you normally would. “Often when we start a weight loss journey, drinking doesn’t satisfy the “hand-to-mouth” need that food meets for many of us, ”Gradney explains. “The urge to snack and eat often arises, even after consuming calories through protein powder drinks. “

That said, a higher number on the scale isn’t always a bad thing. Whereas building muscle through strength training and more protein intake can increase your weight without increasing your body fat as you build lean muscle mass. This will end up help you burn more calories while resting and define the parts of your body that you worked on in the gym, giving you that “toned” look.

These effects are true for any protein powder, but there are some strains worth noting, including those that contain branched-chain amino acids (commonly known as BCAAs), three essential amino acids that the body needs for growth. muscle growth and cannot manufacture them alone. These stimulate muscle gain (and therefore weight gain) more than other types of protein powder, White explains.

How to choose a healthy protein powder

Make sure you read the packaging before purchasing. White cautions that because protein powders are considered a dietary supplement, they do not need FDA approval before they are released to the market. It is therefore crucial to scan the label. Gradney suggests aiming for a lower calorie, higher protein choice, so aim for a powder with 150 calories or less and around 20 grams of protein per serving.

Bottom line: Remember to keep your goals in mind and that the number on the scale doesn’t necessarily paint the big picture. If you are using protein as part of your weight loss program, just be sure to factor in the calories added throughout the day and adjust your remaining meals accordingly. Check out the dietitian-approved options below if you need a new brand to try:

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