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Does Protein Powder pull up weight?

Can protein powder cause weight gain? What are the dos and don’ts before adding it to your diet?

Protein is a vital nutrient present in all living organisms, which helps develop different organs, tissues, and hormones in the body. The body uses protein to build and repair muscle tissues and is used as an important building block of bones, cartilage, skin, blood, and muscles. But does protein powder aids in weight gain? Yes, but it depends on several factors. Let’s know more!

What are Proteins?

Protein is known as an incredible nutrient for different reasons.

  • It helps to build muscles and bones making them stronger.
  • Serves as the building block of different hormones and enzymes.
  • Protein also helps in energy metabolism and different cellular processes.

While opting for a weight loss regime many people also switch to protein because this nutrient is preferably low in calories which means it helps keep you full and satiated for longer and makes you stay away from your unhealthy cravings.

What Are Protein Powders?

Protein-powders are powdered forms of protein coming from plant-based food such as soybeans, peas, rice, or milk as whey protein. Protein powders are a rich source of nutrients because they are often low in calories. They are easily available and conveniently added to whatever you want for a big protein intake. Protein powder can be added to a healthy snack which is available in lots of flavors and varieties and you can find your favorite one.

Does Protein Powder make you gain weight?

The answer is it depends on different factors. Protein powder alone isn’t likely to make you gain weight but the way you are using it might have a hand. Some situations can cause you to gain weight. When you use protein powders in large quantities than the required amount without an additional exercise to balance it out it may lead to weight gain.

For example, if you add protein powder to your diet without changing the rest of your meals to balance the extra calories then you may start gaining weight. Gaining weight may not be necessarily a bad thing for everyone as it all comes down to your personal goals. For some gyms, enthusiasts gaining muscle through training and consuming protein is a goal and protein powder can help with that. If you are consuming protein powder for weight loss you may face adversities if not used appropriately.

Let’s know in detail!

Let’s know in detail!

Protein powder alone isn’t likely to make you gain weight. It all depends on the way you are using it. For some people, weight gain may be a goal when they supplement their diet with protein powder but people would try to lose weight with the help of protein powder must be mindful before using it. Some people do not feel satisfied after consuming liquid instead of solid food which may leave to adding more calories to your diet in the form of snacking. According to studies whey protein supplements did not result in a preferable increase in satisfaction with the food intake. If you are hungry then you must stick only to high protein foods like Greek yogurt, nuts, seeds, etc.

However, weight gain may be a bad thing or a good thing depending on personal goals. So before moving ahead it’s important to determine how much protein is actually needed. How much you are already consuming before adding it to a dietary supplement like a powder.

How much protein do you need?

Protein needs mainly depend on various factors such as age, gender, and physical activity. On average it’s recommended to at least consume 0.36-0.6 grams per pound of body weight per day. This is about 46-75 per day or about 15 to 25g per meal for the average woman.

If you’re new to a dietary regime then you must meet a dietician or a nutritionist before consuming protein powder so that you can have personalized guidance as per the protein requirements of the body.

How can Protein powder aid in Weight Gain?

Adding protein powder to your diet without changing the rest of your meals to accommodate the extra calories in your body you could start gaining weight. Adding protein powder to foods like oatmeal or pancakes which are usually low in nutrients and calories. However, this might not be beneficial if your original plan is headed towards weight loss. Adding protein powder to foods like oatmeal and pancakes can only help you feel satisfied after breakfast and you crave extra calories in between your meals in the form of snacks.

Some people do not feel full by consuming liquids such as drinking Protein shakes as meal replacements. This leads to the consumption of unhealthier snacks which adds more calories resulting in weight gain. When you opt for a weight loss regime, drinking protein powder does not satisfy your stomach. This leads to arrival of snacking and eating between meals which makes you consume more calories.

At the same time for the gym enthusiasts,’ a higher amount of protein powder isn’t a bad thing. Putting on muscle through strength- training and high protein may make you gain weight without adding to your body fat because you are building lean muscle. This will help you burn more calories and help you get a toned figure.


Most protein powders have nutritional ingredients which are free from contaminants and act as healthy supplements to your balanced diet. However, before consuming was start drinking Protein shakes you must consult a doctor. It’s recommended to read nutrition levels and ingredients carefully and avoid the protein powder which is high in sugar, cholesterol, and saturated fat.

Protein powder’s prime usage is as a nutritional supplement and not a total meal. Proper intake of protein powder is essential as it might cause adverse effects on your weight.

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