Does Protein Powder Help Gain Weight?
Protein is a hot commodity in the world of fitness for several reasons: It helps keep muscles strong, repairs cells and tissues, serves as the building blocks of hormones, plays a role in immune system response, and so much more.
Many folks also turn to protein — specifically, protein powder — when trying to drop weight because the essential nutrient is typically low in calories and can keep hunger pangs at bay.
But what if you’re looking to use protein powder to pack on a few pounds rather than lose them, can the nutritional superstar help with that, too? We’ll tell you.
Read on as we explore protein powder to discover if the popular fitness staple is right for you and your goals. Are you ready?
Let’s dive in!
First, Things First — What Exactly Is Protein, Anyway?
Simply put, proteins are large biological molecules made up of amino acids — aka, the building blocks of protein.
When you chow down on protein-rich food like chicken breast, eggs, and nuts, protein is then broken down into tiny amino acids, which are then used to build specialized protein molecules for specific jobs in the body and perform other essential bodily functions.
Since protein is so widespread throughout the body, it has many roles, such as:
- Building and repairing muscles and tissues
- Hormone production
- Immune function
- Transportation and storage of molecules
Needless to say, protein is pretty important!
How Much Protein Is Needed Daily?
With so many important functions that you may not have known about, you may wonder how much protein is needed daily to keep your body working properly.
Well, according to the Recommended Dietary Allowance, the average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so an adult who weighs 165 pounds (75 kg) would need roughly 60 grams of dietary protein per day.
On the other hand, if you’re an athlete, experts suggest that you need more protein — roughly 1.2 to 2.0 grams of protein per kilogram of body weight per day.
Since so many delicious foods contain protein, hitting your daily protein target through a healthy diet is relatively simple.
However, sometimes finding the time to meal prep or even sit down to enjoy a meal proves to be a challenge, making it very difficult to nourish your body with the protein it needs to function at its best. This is where a quality protein powder like our Precision ISO Protein can come to the rescue!
Made with pasture-fed whey, this GMO-free formula provides 27+ grams of premium quality protein in every scoop, making it easier than ever to hit your daily macros. Plus, it tastes absolutely amazing — what’s not to love?
So, What Is Protein Powder?
Popular amongst athletes, bodybuilders, and gym junkies everywhere, protein powders are powdered forms of protein made from various sources, such as whey, casein, and plants.
Considered the gold standard, whey protein is the most common and complete protein powder of the bunch, containing all nine essential amino acids — perfect for building and maintaining muscle mass and fueling the recovery.
Other animal-based protein powders come from casein, which is digested much slower than its counterpart. This makes it a great supplement to use as a meal replacement and aid muscle recovery as you sleep.
Want to avoid milk-based protein supplements? Stick with 100% plant proteins — like soy, pea, rice, or hemp. These increasingly popular products are full of vitamins, minerals, antioxidants, and other essential nutrients and are excellent for those with dairy allergies and dietary preferences (ex: veganism).
What Are the Benefits?
Of course, the advantages of protein powder don’t measure up to those you’ll obtain from eating real foods, but they are a close second place, for sure.
Here are just a few of the incredible benefits of a good protein powder:
- Promotes muscle growth
- Supports a healthy body composition
- Speeds up recovery after exercise
- Boosts nutrition
- Combats hunger pangs
What About Weight Gain?
Here’s the truth — there are a lot of misconceptions about losing and gaining weight.
Many folks are under the impression that they can enjoy certain foods almost indefinitely without gaining a single pound, while a few nibbles of the wrong foods can instantly lead to weight gain — but this certainly is not the case!
You see, the physics behind losing or gaining weight boils down to a simple formula: calories in vs. calories out. In other words, as long as you’re consuming more calories than what you burn, you’ll nearly always gain weight.
How To Gain Weight With Protein Powder
The healthiest way to pack on the pounds is to gradually gain no more than two pounds each week. It takes an excess of roughly 2,000 to 2,500 calories per week to support the gain of one pound of lean muscle and around 3,500 calories per week to gain a single pound of fat.
To add your favorite protein powder into this formula, enjoy two 250-calorie shakes per day above your regular diet. The extra 500 calories each day should do the trick.
That being said, as the scale goes up, your goal should be to add an appropriate amount of muscle mass — not simply fat. Not sure how? Add a quality protein supplement like our delicious Precision Cafe Protein to your strength training routine to help you bulk up and add lean muscle to your frame.
Can You Eat Too Much Protein?
Just like any macronutrient, it is possible to over-consume protein. With the rise of low-carb eating plans — like keto and paleo — high-protein diets are more popular than ever. But unfortunately, the long-term impact on health is still a bit of a mystery.
With that in mind, it’s best to consult with a registered dietitian or your primary care provider who can help you determine the best amount of protein for your specific needs.
At the end of the day, consuming too much protein shouldn’t harm your health. However, the excess protein you consume is usually stored as fat — which can lead to weight gain over time. So if you’re on a mission to gain a few pounds, bumping up your daily protein intake may help. Just be sure to stick with a premium quality protein powder to ensure you’re fueling your body with clean ingredients.
A Final Word
So, can protein powder aid weight gain, you ask?
Simply put, yes — but probably not in the way you think.
Depending on how you use the popular supplement, a good quality protein powder can support you on your journey to reach many different goals.
For instance, if you’re hoping to build lean muscle mass and speed up recovery, you’ll want to drink a whey protein shake right after your workout. If you’re looking to kick hunger pangs to the curb, a casein protein powder is more up your alley. Want to shed a few pounds? Try a meal replacement. Prefer to gain weight? Drink two protein shakes over your regular diet each day, and you should gain about a pound each week.
You see, protein powder alone won’t cause you to pack on the pounds, but when used accordingly to reach a calorie surplus, it can help.
Here at BioHealth, we are committed to balancing the health of both our bodies and our planet by offering some of the cleanest products. What’s more, our premium products take a holistic approach to health and wellness to provide well-rounded support rather than targeting just one specific aspect.
From immune system support and energy production to fueling muscle recovery and boosting performance — with us, your choice is always simple, your nutrition is second-to-none, and your body is better than it was yesterday!
Check us out today and see just how good your nutrition can be tomorrow. Trust us; you’ll be glad you did.
What are proteins, and what do they do?| MedlinePlus Genetics
Healthy Weight Gain - How to Safely Gain Weight in a Week | Sanford Health
Nutrients | Free Full-Text | Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations
Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study | The American Journal of Clinical Nutrition | Oxford Academic