weight loss

Does protein powder cause weight gain?

Written by hana

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 repair and growth. However, you may gain weight if you do not use it properly.

One of the most common protein powder mistakes is eating too much protein powder. As a result, your total calorie intake may increase, leading to weight gain.

If you consume more calories than you burn from any food, including protein powder, your body will store the extra calories as fat. However, the right amount and type of protein powder fuels your body and does not contribute to weight gain.

Learn more about protein powder mistakes that may lead to weight gain.

Types of protein powder

Protein powder, as the name suggests, is a protein powder. Various protein powders are available, in varying degrees of quality. Knowing the difference between different protein powders can help you make an informed purchase or even prevent you from gaining excess weight.

Whey protein

Research shows that whey protein can significantly increase muscle mass and weight. Thus, people who are underweight often include whey protein to boost daily calorie intake and promote weight gain. Whey protein is a by-product of the cheese manufacturing process. The liquid (whey) is separated and dried during cheese processing to obtain 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-derived protein supplement suitable for vegetarians and provides several essential nutrients that support overall health.

egg protein

Egg protein powder helps you get the extra protein you need to grow and repair muscles after an intense workout.

soy protein powder

The dried soybean flakes are crushed into powder. For anyone trying to gain weight, soy protein powder is a good supplement.

pea protein

Pea protein powder increases strength and muscle mass and is preferred by those who are allergic to dairy or eggs. According to research, pea protein increases muscle thickness and is an alternative to whey protein.

How does protein powder cause weight gain?

How much weight you gain from taking protein powder depends on the powder and how often you take it. Protein powder alone will not make you gain weight.

You gain weight when you consume more calories than you burn. Excessive consumption of protein powder (along with other additives) may result in a calorie surplus, which leads to weight gain.

Bloating is a 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 mixes that contain more carbs and calories than other mixes are for people who are trying to gain weight. However, a protein powder that contains ingredients that support your weight loss goals is also available. Besides the ingredients, the timing and amount of protein powder consumption also affects your weight gain.

The protein powder mistakes behind weight gain are:

Excessive intake of protein powder

If you consume more protein powder than the recommended limit, you will take in more calories overall, leading to weight gain. In addition, if you do not exercise after following a high-protein diet, your caloric intake will exceed your basal metabolic rate.

Don’t measure out the protein powder

Read the nutritional label to check how many scoops you need to meet your daily requirement. Eating more scoops of protein powder, especially when making smoothies, can upset the balance between carbs and sugars. People often take in too much protein powder when using smaller scoops, which misleads 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. Lactose isolate contains less lactose than whey protein concentrate.

HealthifyMe note

It is essential to monitor your protein powder intake to help manage your weight. You will gain weight if you consume more calories than you burn, regardless of whether those calories come from protein powder or other sources. To determine how much protein powder you should consume to maintain a healthy weight, consult a HealthifyMe nutritionist.

How much protein powder do you need?

The recommended daily allowance (RDA) for protein is between 0.8 and 1 gram per kilogram of body weight. The standard dose for protein powder is about 1-2 scoops (about 25-50 grams) per day, preferably after a workout.

Furthermore, age, gender, and physical activity are critical measures to determine how much protein you need. For example, a person with a sedentary lifestyle needs less protein than an active person. Therefore, discuss it with a qualified professional to determine the body’s appropriate protein needs.

To meet your daily protein needs, in addition to eating protein-rich foods such as yogurt, lean chicken, soybeans, milk and kefir, Chia seedsAnd hemp seeds, and almond butter, and tofu, and soy milk, you can also use protein powder.


If you overdo it on protein powder, you may take in more calories than you burn and you will notice weight gain. However, this only happens if you aren’t careful with your portion sizes and don’t take into consideration the other nutrients you eat. Protein powder by itself does not cause weight gain or fat accumulation.

How much protein powder you need each day depends on your age, gender, body composition, and level of physical activity. Therefore, it is essential to speak with a qualified nutritionist before making any changes to your diet.

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