You’re Relying On Protein Powder As Your Only Protein Source
Calling all vegetarians and vegans! If you’re new to the plant-based life from an animal protein-rich diet, it’s common to have trouble learning how to eat more plant-based proteins. During this transition period, you may decide to supplement your diet with a protein powderno problem. But it can become a problem if you’re only relying on plant protein powder.
Opting for a protein isolate will provide your body with protein, but these powders are seriously lacking in the macro and micronutrients present in whole food proteins. Think: beans, quinoa, nuts, and seeds. You’d be missing out on fiber, healthy fats, vitamins, minerals, antioxidants, and more. Beans, in particular, are one of the foods highest in protein for vegans and vegetarians. They also happen to be high in fiber. If you don’t get that fiber, you’re more likely to gain weight. A The Journal of Nutrition study that tracked overweight patients’ diets found a strong association between high fiber intake and weight loss.
Why Is Protein So Important
Put simply, protein acts as the building blocks of all our cells. It helps to create the structure of our organs, skin, muscles and hair. Its also important for supporting a healthy metabolism and it can help with weight management. For these reasons and more, getting enough protein in our diet is important.
Protein supplements offer a simple way to increase our intake of these essential nutrients. And there are plenty of protein drinks to choose from, including 100 percent plant-based anti-allergen blends that are easy for our bodies to absorb.
What Are The Cons Of Taking Protein Powder
When it comes to protein powders, you might not know exactly whats inside the tub. As a supplement, the Food and Drug Administration leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
Most protein powders have healthy ingredients, are free of contaminants, and act as nutritional supplements to your diet. However, before you start drinking shakes, consider getting extra protein through a whole food snack or batch cooking meals rather than using shakes as a meal replacement. If you turn to shakes, read nutrition labels carefully and avoid those high in sugar, cholesterol, or saturated fat.
Alice Godfrey said, I use pure protein powder, for example, those made from pure hemp or pea protein, because you can get protein powders with added ingredients like thickeners, sugars, and sweeteners which are less desirable.
Some manufacturers add sugars to protein powder to make them more palatable, so look at the label to check the sugar content before adding to your cart. Otherwise, your shake could be adding more than just protein to your day.
Protein powder should be used as a nutritional supplement, not a total meal replacement. If you overuse protein while cutting out other food groups, you may miss out on the nutritional benefits of a healthy, balanced diet.
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How Much Protein Does The Body Need
According to the Dietary Guidelines For Americans, your daily calorie consumption should be 10 to 35 percent protein. The average rule of thumb for protein consumption is to have 0.5 grams per pound of body weight. So if you weigh 170 pounds, you should have at least 85 grams of protein daily for healthy muscle growth.
However, those who are into intense weight lifting and resistance exercises should consume more protein to make up for the extra muscle tissue breakdown. They should eat at least 0.7 grams of protein per pound of their body weight for sufficient muscle gain.
What Type Of Protein Is Best
The primary types of protein powders are whey, casein, pea, rice, and soy. Casein, soy, and whey are the only complete protein sources, containing all essential amino acids. Theres little to differentiate the benefits of casein, soy, and whey, though casein is the most researched.
Choose a high-quality protein powder, ideally one that is fermented and vegetarian-based, as many people react to whey and lactose in traditional protein powders. When a protein powder is fermented it increases its digestibility and absorbability in the intestinal system, says Brittany Ford, Registered Holistic Nutritionist. Use high-quality ingredients to go with it like full-fat coconut milk, organic greens like spinach, and low-sugar fruit like berries. You can also add a scoop of protein powder to yogurt for a snack if you dont want to drink a protein shake.
Casein is commonly recommended because the body metabolizes it slowly, meaning it increases MPS for a longer period of time. It can also improve your energy and keep you satiated throughout the day. Whey, on the other hand, absorbs quickly, thus having a shorter MPS period.
Soy, pea, and rice are plant-based protein options if you are lactose intolerant, vegetarian, or vegan. However, soy is the only plant-based option containing all essential amino acids and it has a slow absorption rate.
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How To Make A Healthy Protein Shake That Wont Make You Gain Weight
If youre looking for a healthy way to get more protein without packing on the pounds, you can make a delicious protein shake right at home!
All you need is a blender, protein powder, and a few healthy ingredients.
The protein in the powder will help keep you feeling full, while the frozen fruit will add sweetness and creaminess without adding extra calories.
Almond milk provides calcium and other nutrients, and spinach or kale gives your shake a boost of vitamins and minerals.
So go ahead and blend a healthy shake to help you reach your fitness goals!
How To Use Protein Powder To Gain Weight
If your goal is to gain weight, then you need to add a few extra calories to your diet. First, choose a high-calorie whey protein powder. Next, you can add whole milk instead of water and increase one cup to two cups of berries. To complete your 600-plus calorie shake, you can add a tablespoon of almond butter to the mix.
You have plenty of options to customize your whey protein shake. Berries may blend well with whey powder, but you can actually use other fruits, or even vegetables and other liquids like green tea, fruit juice, and milk.
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What Is Whey Protein
Whey is a protein derived from dairy foods and is sold as a protein powder supplement.
One reason whey protein is the most popular protein supplement on the market is that it is a complete protein source, says Kelly Jones, RD, a dietitian and board-certified specialist in sports dietetics.
Complete proteins contain all nine essential amino acids your body needs to function normally. There are around 20 amino acids, but these nine can’t be produced by the body itself, meaning you have to get them through your diet.
Medical term: Amino acids are components of proteins that play a role in digestive, hormone, and brain function.
In addition to being a complete protein, whey is also rich in leucine. Leucine is an amino acid known to help build and repair muscles, which is why many athletes tend to opt for whey protein supplements over other protein powders, Cassetty says.
While you can find leucine in some plant-based protein supplements, these supplements are less likely to be complete protein sources.
Here is a nutritional breakdown of your daily value of calories, protein, fat, and carbs in one serving 30 grams of whey protein.
4 grams 1% DV
Effects Of Drinking Protein Shakes Without Working Out
Consuming protein shakes can have a wide range of effects on your body depending on the type and quantity of products used. When you ingest too much protein, it can negatively affect your body.
According to some research done by the Harvard School of Public Health, too much protein in your diet can affect your bodys glucose regulation.
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Sure Youve Done Some Research But You Still Cant Quite Decide Whether Or Not Whey Protein Is For You
So you know whey protein by name and reputation and have come to view it as synonymous with health, fitness, and muscle development and recovery, but for those of us out there looking to trim a few pounds, gain lean muscle or move down a pant size, does adding whey protein to your diet make you put on weight?
The short answer for skim readers is yes, but it is not as simple as that. The same as with any aspect of dietary additions, where your body is not making use of that additional fuel, or your balance of exercise and intake is off kilter, essentially too much whey and not enough exercise could result in more body fat. But dont stop reading here. Before you go and bin this invaluable part of your gym supplement arsenal, there are some facts that you need to know.
First up, lets take a look at what whey protein actually is.
You Might Gain Unwanted Weight
Most typical protein shakes have about 110 calories, which is above board. Thus, if you take these shakes together with other whole foods, you will be messing up.
A combination of a regular protein shake taken with milk or fruit means youre consuming about 200-300 calories. Quite too many calories!
So if you continue to take protein shakes blindly without working out, youll most likely gain unwanted weight.
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The Truth About Protein Powder And Weight Gain
Whey protein has been making headlines for quite some time, especially for those who are into bodybuilding. Anyone who wishes to bulk up or lose weight has probably heard of whey protein, too. Thousands have already used it to supplement their daily diets to help them achieve the body they want.
However, some wonder if whey protein makes you fat. Some people hesitate to use whey protein powder because they think they might gain unwanted weight if they use the supplement.
If you’re one of those people, read on for answers.
The Best Time Of Day To Drink A Protein Shake
When it comes to getting the most out of your protein shake, timing is everything.
Research has shown that the body is most efficient at transporting and utilizing protein between exercise and the next meal.
For this reason, many experts recommend drinking a protein shake within 30 minutes of finishing a workout.
A protein shake gives your muscles the nutrients they need to repair and rebuild, helping you see better training results.
However, if you cannot drink your shake immediately after working out, dont worry. You will still reap the benefits if you drink it within two hours of completing your exercise.
So whether youre looking to build muscle or need a quick and convenient way to refuel, make sure you grab your shake at the right time for optimal results.
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How To Choose A Healthy Protein Powder
Be sure to read the packaging before purchasing. White warns that because protein powders are considered a dietary supplement, they do not need FDA approval before hitting the marketso its crucial to scan the label. Gradney suggests aiming for a lower-calorie, higher-protein pick, so aim for a powder that contains 150 calories or less and around 20 grams of protein per serving.
Bottom line: Remember to keep your goals in mindand that the number on the scale doesnt necessarily paint the whole picture. If youre using protein as part of your weight-loss journey, just be sure to account for the added calories throughout your day and adjust your remaining meals accordingly. Check out the dietitian-approved options below if youre in need of a new brand to try:
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.
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Choose Protein Powders Wisely
Finally, when it comes to protein powder, choose wisely. Not all protein powders are created equal.
Look for a powder that is low in calories and sugar and high in protein. Also, make sure the powder you choose is made from quality ingredients.
You can quickly increase your protein intake and reach your fitness goals with little effort. So get out there and start eating for success!
Will Protein Make Me Gain Weight If I Dont Work Out
As a whole, protein wont make you gain weight if you dont work out. Proteins should be part of the regular diet, and it is recommended to consume a minimum of 0.8 grams of protein per kg of body weight for sedentary people and 1.5 grams of protein for physically active people.
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Food Sources Of Protein
The 2010-2015 Dietary Guidelines for Americans recommend that a healthy eating pattern should include a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes , and nuts, seeds and soy products.
As a rough rule of thumb, 1 ounce of cooked lean animal source protein has around 7 grams of protein. According to USDA analysis, 3 ounces of stewed skinless chicken thigh has 20.3 grams of protein, 3 ounces of steamed or poached salmon provides 21.9 grams of protein and 3 ounces of cooked lean ground beef has 21.3 grams protein.
Plant sources of protein are generally overall lower in the nutrient, but also tend to be lower in saturated fat and sodium. Plus, they come along with other valuable components, such as fiber and antioxidants.
The Harvard T.H. Chan School of Public Health says it’s this protein package the different types and quantities of fats, fiber, sodium and more that makes a difference for health.
For example, a sirloin steak is a great source of protein, but is also quite high in not-so-healthy saturated fat, whereas a protein-rich fatty fish is also an excellent source of healthy omega-3 fats most of us should be eating more of on a regular basis. Meanwhile, lentils pack a punch of protein and also contain lots of fiber and virtually no sodium or saturated fat.
Lowers Blood Sugar Levels
Whey protein’s natural properties may help lower blood sugar levels. However, if you are taking prescription drugs, herbal medicines, or supplements that affect blood sugar, caution is highly advised when consuming whey protein. Always consult with a qualified healthcare professional and have your blood sugar levels constantly monitored in case there are adjustments to your consumption.
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How Much Protein Do You Need
If you are not working out, your protein needs are much lower than a person who is a regular gym-goer. There is a range of numbers that are thrown around regarding protein intake. According to the Food and Nutrition Board of the National Academies of Medicine, men should consume 56 grams of protein per day, while women should consume 46 grams each day.
You will easily achieve those protein consumption targets without taking a whey or casein protein shake just by concentrating on protein-rich foods.
Protein Powder: Does It Make You Gain Weight Or Help You Get Thin
Protein powder is a popular supplement for those wanting to build up their muscles with regular workout sessions and resistance training. Many people take in protein powder by drinking it in smoothies prior to a workout. For men, getting bigger muscles is often the goal for women, slimming down and tightening up their figures is a popular achievement. For this reason, the question of whether or not protein powder can make you gain weight is an important one.
The best protein powders for women and the best protein powders for men all come with a slew of benefits but is weight gain one side effect that comes with those benefits? To learn what exactly protein powder does, as well as if its capable of making you gain weight, read on to get the full scoop on this beloved workout supplement.
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Whey Protein And Weight Loss
If you’re trying to avoid weight gain, or lose weight, including more whey protein in your diet might help. According to Harvard’s T.H. Chan School of Public Health, protein tends to make people feel more full for longer, for fewer calories. In fact, a January 2015 article published in the European Journal of Clinical Nutrition found that whey protein increases blood levels of several hormones that are related to satiety, or the feeling of fullness.
Higher protein diets may also help to maintain lean muscle mass if you’re eating to lose weight. That might be helpful for your metabolism. The results of a small research study published in the May 2017 issue of the Journal of Strength and Conditioning Research showed that men who used a whey protein supplement along with a calorie-restricted diet lost weight but maintained more muscle than men who used a carbohydrate-based supplement.