Does protein powder cause weight gain?

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 recovery and development. However, you can gain weight if you don’t use it correctly.

One of the most common protein powder mistakes is having too many servings of protein powder. As a result, your overall calorie intake may increase, causing you to gain extra pounds.

If you take in 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 nourishes your body and does not contribute to weight gain.

Learn about the protein powder mistakes that can cause you to gain weight.

Types of protein powder

Protein powder, as the name suggests, is protein powder. There are different protein powders available, with different grades of quality. Knowing the difference between the different protein powders can help you make an informed purchase or even avoid becoming overweight.

Whey Protein

Research shows that whey protein can significantly increase muscle mass and weight. Therefore, underweight people often include whey protein to improve daily caloric intake and promote weight gain. Whey protein is a by-product of the cheese production process. The liquid (whey) is separated and dried during cheese processing to obtain the protein powder.

Casein protein

Casein is a milk protein that is collected and used as a supplement to promote muscle building.

Hemp Protein

It is a plant-based protein supplement that is suitable for vegans and provides several essential nutrients that support overall health.

Egg Protein

Egg protein powder helps you get the extra protein you need for muscle growth and recovery after an intense workout.

Soy Protein Powder

Dehydrated soybean flakes are broken down into a powder. Soy protein powder is a good supplement for anyone trying to gain weight.

Pea Protein

Pea protein powder increases strength and muscle mass and is preferred by people who are allergic to dairy or eggs. according to ResearchPea protein increases muscle thickness and is an alternative to whey-based protein powder.

How Does Protein Powder Cause Weight Gain?

How much weight you gain by consuming protein powder depends on the powder and how often you eat it. Protein powder in itself does not make you gain weight.

You gain weight when you take in more calories than you burn. Overconsumption of protein powder (with other additives) can lead to a caloric surplus, leading to weight gain.

Bloating is another common side effect of consuming too much protein powder. It makes you feel bloated and can give the appearance of weight gain in the abdominal area.

Protein powder blends that contain more carbs and calories than other blends are specifically for people trying to gain weight. However, protein powders are also available with ingredients that support weight loss goals. In addition to the ingredients, the time of day and the amount of protein powder consumption also affect your weight gain.

The protein powder mistakes behind weight gain are:

Eating too much protein powder

If you consume more protein powder than the recommended limit, you will consume more calories overall, leading to weight gain. In addition, if you don’t exercise after following a high-protein diet, the increased calorie intake will exceed your basal metabolic rate.

Do not measure protein powder

Read on the nutrition label how many scoops you need to meet the daily requirement. 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, tricking them into eating more carbs and sugar, which can cause them to gain weight.

Buy Whey Protein Concentrate

If you are lactose intolerant, you may have trouble processing whey protein concentrate, which can cause inflammation. Weight gain is a side effect of inflammation, so you may want to choose whey protein isolate instead. Isolate contains less lactose than whey protein concentrate.

The HealthifyMe note

It is critical to monitor your protein powder intake to help manage your weight. You gain weight when you take in more calories than you burn, whether those calories come from protein powder or other sources. Consult a HealthifyMe nutritionist to determine how much protein powder you should consume to maintain a healthy weight.

How much protein powder do you need?

The RDA (Recommended Daily Allowance) for protein is between 0.8 and 1 gram per kilogram of body weight. A standard protein powder dosage is about 1-2 scoops (about 25-50 grams) per day, preferably after exercise.

In addition, age, gender and physical activity are crucial measures to determine the amount of protein you need. For example, a person with a sedentary lifestyle needs less protein than someone who is active. Therefore, discuss with a qualified professional to determine your body’s proper protein needs.

To meet your daily protein requirement, in addition to consuming protein foods such as yogurt, lean chicken, soybeans, milk, kefir, Chia seedshemp seed, almond butter, tofu and soy milk, you can also use protein powder.


If you overeat protein powder, you can take in more calories than you burn and see weight gain. However, this will only happen if you are not careful about portion sizes and don’t consider the other nutrients you are taking in. Protein powder itself does not cause excessive weight gain or fat accumulation.

How much protein powder you need each day depends on your age, gender, body composition and physical activity level. That’s why it’s essential to talk to a qualified nutritionist before making any changes to your diet.

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