Dont Replace Meals With Protein Shakes
Use protein powders as a supplement to your meals and snacks, rather than a replacement. You should try to gain most of your protein intake from a balanced, nutrient-rich diet. Some high-protein foods include eggs, chicken, yogurt, fish, seeds, nuts, pulses and soy products, such as tofu. As well as providing protein, these foods will also provide countless other essential vitamins and minerals, says Williams.
Why Is Protein Sometimes Associated With Weight Gain
While eating protein on its own isnt likely to cause weight gain, protein is sometimes associated with weight gain because it is possible to improperly incorporate it into your diet.
For example, using an organic protein powder to create protein shakes or eating a protein bar after your workout can be an excellent way to give your body a protein boost after a tough workout. After all, your body needs protein in order to recover properly and start to rebuild and repair muscle fibers damaged during your workout.
However, some people add protein shakes or protein bars into their diet without adjusting the rest of their diet to account for the additional calories.
If you start consuming more calories as a result of trying to take in more protein, it is possible to gain weight, but this is a function of the increased calorie intake rather than the additional protein.
Protein supplements are also not created equally. Some protein powders, shakes, and bars contain large amounts of added sugars, carbohydrates, or fat. What starts as a healthy post-workout snack can quickly become a calorie bomb that adds unnecessary ingredients that are stored in your body as fat.
As a result, its important to choose your protein supplements carefully and look for formulas that minimize added sugar, carbohydrates, and fat. Regardless of which supplement you choose, make sure that you are accounting for the macronutrients as part of your daily dietary intake.
Why Protein Is So Vital
The Centers for Disease Control and Prevention explains that there are 20 different amino acids that together make up the proteins we need for the structure of every cell, tissue and organ. Some of these can’t be made by the human body, so they are known as essential amino acids â that is, it’s essential that the diet provides them.
According to the Academy of Nutrition and Dietetics, any time your body is growing or repairing itself, protein is needed. The nutrient also helps:
- Fight infection
- Carry fats, vitamins, minerals and oxygen around the body
- Keep body fluids in balance
- Clot blood
The British Nutrition Foundation adds that protein tends to make people feel fuller than carbohydrates or fat. Getting plenty of the nutrient may therefore make it easier to control your calorie intake.
How much is the right amount? According to the Cleveland Clinic, adults require 0.8 grams of protein per kilogram of body weight . However, very active people need more. Endurance athletes require 1.2 to 1.4 grams of protein per kilogram of body weight and strength athletes require 1.2 to 1.7 grams of protein per kilogram of body weight.
This means if you weigh 140 pounds , you could need as little as 50 grams of protein if you aren’t active, or as much as 108 grams if you pump a lot of iron.
âRead more:â How Much Protein Is Right for You?
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What Are The Benefits Of Taking Protein Powders
Many people assume consuming protein powder is all about building muscle, but it can support several health and fitness goals, including weight loss, getting lean, and muscle repair.
Protein powders might be a good supplement if you are trying to lose weight. A 2017 review found that supplementing with whey protein might reduce body weight and total fat mass in people who are overweight or obese.
High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80100 more calories burned each day. In one study , a high-protein group burned 260 more calories per day than a low-protein group. Thats equivalent to an hour of moderate-intensity exercise per day.
Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes to support their muscles after strength training, and there is evidence to support this. A 2015 review of studies found that protein supplementation may enhance gains in muscle mass and performance in healthy adults.
As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise. Many studies report that taking protein supplements after a workout can aid recovery by reducing muscle damage and improving muscle performance.
Klean Athlete Whey Protein Isolate
This product is high in protein with 20 grams per spoonful, and also offers electrolytes for athletes, which can make a replenishing protein shake post-workout, says Garcia. This would be best used for recovery to reduce the likelihood of sugar cravings and energy crashes that lead to excessive snacking or overeating at meal times later in the day, she explains.
Per serving: 85 calories, 30 mg sodium, 1 g carbs, 20 g protein
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How Much Protein Do You Really Need
The Recommended Daily Allowance of protein is 0.8 to 1 g per kg of body weight . However, the quantity of protein intake may vary depending on age, sex, and lifestyle.
For instance, a person with a sedentary lifestyle may need less protein than someone with an active lifestyle. So, it is always best to consult a doctor to determine the ideal protein requirement of your body and then modify your diet.
While you can consume protein-rich foods like yogurt, milk, kefir, chia seeds, hemp seeds, almond butter, tofu, and soy milk to meet your daily protein requirements, you can also drink protein shakes.
People with a high body metabolism often find it tough to build muscle mass and gain weight. Various underlying conditions may also cause extreme weight loss. In such cases, a balanced diet coupled with protein shakes can yield visible results and help you gain weight. Lets find out how.
Can Protein Shakes Cause Belly Fat
Shakes have become a very popular way for people wanting to get fitter and trimmer to top on protein. So it would be an unhappy irony if you were to end up with a “protein belly” through drinking them too enthusiastically. To avoid weight gain from protein shakes you need to use them wisely.
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Diets with plenty of protein appear to be linked with lower belly fat and may make it easier to control your weight. However, you could experience weight gain from protein shakes if drinking them means your overall calorie intake is too high for your needs.
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You’re Not Drinking The Right Amount After A Workout
As we’ve been saying, more protein isn’t always better. And that even applies to active people whose caloric and protein needs are higher than their sedentary peers. So those post-workout protein shakes and bars? Take a look at their nutrition labels. Anything over 25 grams, and your body won’t be able to utilize it all. An International Journal of Sports Nutrition and Exercise Metabolism study showed that 10 grams of essential amino acidswhich equates to 25 grams of a complete proteinis enough to maximally stimulate protein synthesis. In other words: the average person probably doesn’t need to scarf down that 30-gram protein bar. That extra protein will be processed just like any excess calories, and your body could turn it into fat.
Whey Proteins Other Benefits
Whey can help you to increase your ability to burn fat when your body uses it as a protein source before exercise. This is called beta-oxidation wherein the fatty acid molecules in your cells will break down and produce acetyl-CoA, which is essential for your bodys ability to metabolize.
Whey protein also plays a role in thermogenesis, which is the bodys ability to convert calories into heat energies. Consuming whey protein can lead to more calories being burned, and thus losing weight, by burning more calories for your body to use as energy for muscle contraction
Whey protein also helps to regulate your hunger by increasing the production of the hormone, Cholecystokinin , which is a peptide hormone that stimulates fat and protein digestion.
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Can You Drink Protein Shakes If You Do Not Work Out
Yes. Proteins are essential for a healthy body and mind, and protein shakes may help in meeting daily protein requirements. You can take protein shakes based on your lifestyle habits. Brenda Peralta, RD says, If you work out, you must consume 1.5 g of protein per kg of your body weight. This can go up to 2.2 g/kg of body weight, depending on your fitness goals. She further adds, An inactive person needs 0.8 g of protein per kg of the body weight. However, if you are trying to lose weight but dont exercise, consume 1.5 g of protein per kg of the body weight.
If you have any underlying health or medical condition, it is better to consult the doctor before including protein shakes in your diet.
Fitness enthusiasts use protein shakes to fuel their bodies. They are packed with essential amino acids and nutrients that help boost muscle mass. It is effective to consume protein shakes for weight gain. They are great energizers and improve exercise performance. It doesnt matter whether its the ubiquitous whey protein powder, hemp protein powder, or soy protein powder, because they are all good natural protein sources. You must consume protein shakes if you follow a good workout routine and have a balanced diet for maximum benefits. Consult your nutritionist or fitness expert to determine your bodys protein requirements, and then choose a suitable protein shake.
Can Protein Turn Into Fat
Just as often as carbohydrates and fat are shunned in the name of weight loss, protein is turned to as a sure-fire way to keep off excess pounds. Although protein is designed to maintain body tissues and can’t be stored as-is, eating more protein than your body requires can lead to extra body fat.
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Can Protein Shakes Help You Gain Weight: Which Type To Use
There are a variety of protein powders on the market that you can use to gain weight, some of which are healthier than others. The most common protein powder for weight gain is whey protein or plant-based alternatives, such as soy.
Many brands create protein powder blends or mass gainers specifically targeted at weight gain. These blends contain a higher calorie content by combining protein with carbohydrate sources, such as oat, cereals and potato, or sources of healthy fats, such as flaxseeds and avocado, says Williams.
Powders which contain high levels of amino acids are beneficial for weight gain because these are absorbed quickly into the bloodstream and promote muscle growth and recovery, adds Wiener. You should also try to avoid pre-made shakes as these often contain extra levels of sugar, and other additives that will not be beneficial to you or your training.
- Read more about how protein powder is made
What Is Ceramic Clay Powder
Product description. Ceramic possesses several characteristics, making it a good material for pottery and craft-making. Its hard, nonmagnetic, resilient and chemically stable. In its powdered form, it can be combined with water and a binding element to form a clay paste, which is malleable to any shape and form.
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Can Protein Make You Gain Weight
If youre looking to improve your body composition and drop excess body fat in the new year, youre certainly not alone. Your diet plays a major role in whether you lose or gain weight, but it can be confusing to know exactly what nutrients your body needs in order to feel and look your best.
You may have heard that consuming enough protein is important in order to meet your health and wellness goals, but conflicting information is sometimes presented about protein and its effects on your weight. So, can protein make you gain weight?
How Do Different Protein Powders Stack Up
Protein shakes are made by mixing protein powder with water or another liquid, plus optional other ingredients.
Although most people dont need protein shakes to meet daily protein requirements, they can be convenient if you have limited access to high protein foods or experience trouble meeting your needs through food alone.
You can buy protein powder and mix it yourself or purchase pre-made liquid shakes.
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Can Protein Help You Lose Weight
Protein is recommended for muscle recovery after any exercise. Runners and cyclists often consume protein shakes or have a quick protein bar after training to help their muscles get back on their feet, so to say. And if you ever saw long-distance runners and cyclists, you know they aren’t big people.
So, does this mean protein won’t make you gain weight? As a matter of fact, protein can help people lose weight. Protein is considerably low in calories , and protein-rich food will make you feel fuller for longer. Consuming fatty foods have a similar effect, but fat has a much higher calorie content .
Protein shakes are generally low in calories, making them an ideal snack for people trying to lose belly fat. A serving of protein powder contains around 100-120 calories when mixed with water and is made mainly of protein. This is why bodybuilders prefer protein shakes they can fine-tune their diet and protein consumption.
Does It Matter If I Did Cardio Or Lifted Weights
No, each cardio and resistance exercises can profit from added protein consumption instantly following the exercise. Each place nice calls for on the physiques muscular tissue inflicting muscle fatigue that may profit from the consumption of protein.
Ill say, although, that as a result of resistance coaching locations higher calls for on the muscular tissues than cardio does, and produces extra micro-tears within the muscle tissue that the physique should restore and construct stronger, its wildly extra vital that we get the protein we have to rebuild these muscular tissues as quickly as attainable.
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Does Whey Protein Make You Fat
This question is similar to other regularly searched questions regarding your diet, such as does chicken make you fat? This is a good example of a chicken is a lean meat, low in the fats you dont want, high in protein like whey. It is healthy, good for building muscle mass and also perfect for lean diets for cutting weight. Logically speaking, if you ate too much chicken that outbalanced your exercise regimen, you could expect to gain weight. Right?
It is widely considered a myth that whey protein makes you fat. Alone it does not make you fat and is, in fact, a staple in many fat-trimming diets. Our aforementioned simple answer that, yes, whey could make you fat is a matter of usage. If consumed in bigger quantities without an exercise plan to balance it out, it could attribute to weight gain. This is because of the fact that whey is a quality source of calories. All macronutrients, in fact, could lead to weight gain in excess. Fats and carbs are commonly seen as the usual suspects, but protein also is a factor in your daily calorie intake. Your body only has a need for a certain number of calories as suggested in daily recommendations depending on your lifestyle and the level of your regular exercise. For mass muscle gainers, a surplus of calories is a must. For dieters and lean gainers, the balance needs to be more on point and so a certain level of exercise must be maintained to avoid a surplus of calories.
They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
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Does Protein Powder Make You Gain Weight Heres What We Know
Protein powder alone isnt likely to cause weight gain, but the way youre using it might. For example, if you add protein powder to your diet without changing the rest of your meals to accommodate the extra calories, you may start gaining weight. Of course, for some people, weight gain is their goal when they supplement their diet with protein powder, but its something to be mindful of if you are trying to lose weight.
One potential source of weight gain when consuming protein shakes may occur when you use them as a meal replacement. Some people do not feel as full after consuming liquids instead of solid food, which may lead to snacking . For example, one study found that whey protein supplements did not result in a measurable increase in fullness or decreased food intake. If you are hungry and need a snack, stick to high-protein foods like Greek yogurt, boiled eggs, or almonds.