Does Protein Powder Increase Weight?

Does protein powder increase weight? This is a common question for many people considering adding a protein supplement to their routine. To answer this question accurately, you need to first understand what protein powder is and what role it plays in the body.

What Is Protein Powder?

Protein powder is a concentrated source of protein, commonly derived either from dairy or plant-based sources. Most dairy-based protein powders are made from casein or whey. Both these proteins are extracted during the cheese-making process and have a high biological value. Additionally, they are complete proteins, meaning they contain all the nine essential amino acids required by the body to perform different functions. For individuals who are lactose intolerant, vegan, or allergic to dairy, protein-based protein powders made with pea, rice, or soy are good options. 

Benefits Of Protein Powder

Protein powders are widely used by individuals to meet their fitness and health-related goals. Athletes and bodybuilders often take protein powders to accelerate muscle growth, support recovery, and enhance endurance. General fitness enthusiasts, on the other hand, may use them to maintain lean muscle mass, supplement their daily protein intake, and aid in weight loss or management. 

Does Protein Powder Increase Weight?

Whether protein powder increases weight depends on how it is used. If your calorie intake, including those from protein powder, is more than your calorie expenditure, you are likely to gain weight over time. This is the fundamental principle of energy balance: consuming more calories than you use leads to weight gain, regardless of the energy source.

Let's understand this better with an example.

The Nutrabox Whey Protein provides 125.5 calories per 33-gram serving. If you add this supplement to your diet without making adjustments to the extra calories it adds or increasing your physical activity, the surplus may lead to gradual weight gain. However, if you use a protein powder as a post-workout supplement or a meal replacement within your existing calorie goals, it may help you achieve your fitness goals. 

How To Use Protein Powder

Before you pick a protein powder, calculate your calorie and protein requirements based on your fitness targets. Apex nutrition institutions recommend adults take 0.83 grams of protein per kg of ideal body weight. For active individuals, this range is slightly higher and ranges from 1 to 1.2 grams per kg body weight. 

The Nutrabox protein powder range has different protein powders that can meet your nutritional needs while keeping your dietary preferences in focus. Our 100% whey protein is a great choice for individuals seeking to gain muscle mass and support muscle recovery post-workout. 

Ripped Whey Isolate, on the other hand, is a suitable option for those looking to gain lean muscle and lose fat. For those who can't consume milk-based products, plant-based protein powder options like 100% Peanut Protein and Vegan Protein are a few worthwhile choices. 

100% Peanut Protein provides 25 grams of protein per 36-gram serving, which can help you meet your protein needs with relative ease. It contains 10.9 grams of essential amino acids (EAAs) and 4.7 grams of glutamic acid. While the essential amino acids in the supplement can aid in muscle recovery and growth, glutamic acid supports gut health and enhances immune function. 

Similarly, Vegan Protein powder is an easily digestible supplement that can support post-workout recovery. Made with a blend of plant protein, it offers 25 grams of plant protein per 33-gram serving and has a mix of multi-greens, antioxidant, and digestive blends that can support overall health. 

Also Read: How To Choose A Protein Powder

Tips To Select Protein Powder

Here are some practical tips you may follow to find the most suitable protein powder for your needs. 

1. Know your fitness goals. Be it muscle gain, weight loss, or meal replacement, determining the reason for selecting a protein supplement is the key to making the right pick.
   
   
2. Calculate your protein and total calorie requirements. It will help ensure that the supplements organically fit in your nutrition plan.
   
   
3. Examine the nutrition label to see how much protein, carbohydrates, and fats are provided per serving. This information helps you choose a supplement that aligns with your fitness goals. Ideally, opt for a protein powder that gives a high amount of quality protein while keeping carbs and fats to a minimum, unless your specific goals require otherwise.
   
   
4. Review the ingredient list and choose a protein supplement that contains no added sugars or fillers. Added sugars can interfere with weight management and reduce the overall nutritional value of the supplement.
   

Beyond these, a product’s digestibility, taste, and mixability, and third-party testing are some additional aspects that you should consider when shortlisting a protein supplement.