Fact or fiction: Does protein powder make you gain weight?

If you’ve ever found yourself wondering if that scoop of protein powder in your smoothie is secretly sabotaging your weight loss efforts, you’re not alone.

Before you start side-eyeing your morning shake, let’s dig into whether protein powder is actually to blame for your waistband feeling a little snugger. We’re here to tackle the age-old question: does protein powder make you gain weight?

Some people swear by their daily protein shake, while others worry it might be adding extra pounds. In this article, we'll break down the myths, get real about how much protein women should be consuming, and explore how protein powder can actually aid in weight loss.

We’ll also dive into the potential side effects of overconsumption and offer tips on choosing the right protein powder for your goals.

How much protein do you need?

Before we get into whether protein powder can cause weight gain, let’s talk about how much protein you actually need. Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting overall health [1].

For women, the recommended dietary allowance (RDA) for protein is approximately 0.8 grams of protein per kilogram of body weight.

However, this amount can vary depending on factors like age, activity level, and fitness goals [2].

For instance, if you’re regularly hitting the gym, your protein needs may be higher. Athletes and those who engage in regular strength training may require closer to 1.2-1.7 grams of protein per kilogram of body weight each day [3].

This means that if you weigh 70 kg, you might need anywhere from 84-120 grams of protein daily to support muscle repair and growth.

It’s also important to consider where your protein is coming from. Lean meats (like chicken), fish, prawns, eggs, legumes, tofu, dairy (especially cottage cheese) and nuts are excellent sources of protein, and incorporating a variety of these into your diet ensures you’re getting all the essential amino acids your body needs [1].

Can protein powder make you gain weight?

Now, onto the big question: can protein powder make you gain weight? The short answer is — it depends. Protein powder itself doesn’t cause weight gain, but how you use it and the context of your overall diet can make a difference.

Calories in vs calories out

Weight gain, regardless of the source, is primarily about calorie balance — if you consume more calories than you burn, you’re likely to gain weight. Protein powder can contribute to your daily calorie intake, especially if you’re adding it to smoothies, shakes, or meals without adjusting the rest of your diet [1].

For example, a scoop of protein powder typically contains around 100-150 calories. While this might not seem like much, it can add up over time if you’re not mindful of your overall calorie intake.

High-protein, low-calorie foods can be a great way to add extra protein to your diet, without exceeding your daily limit.

Building muscle vs gaining fat

It’s also important to distinguish between weight gain in the form of muscle and weight gain in the form of fat. Protein powder is often used to support muscle building and preserving lean muscle mass, especially when combined with resistance training.

In this context, weight gain might be desirable, as muscle growth can boost your metabolism and improve body composition [3].

Muscle protein synthesis is a key process where protein supports muscle repair and growth after exercise.

However, if you’re consuming protein powder in excess and not engaging in sufficient physical activity, the extra calories could contribute to fat gain rather than muscle growth.

Side effects of consuming too much protein powder

While protein is an essential part of a healthy diet, it’s possible to overdo it — especially if you're using protein powder.

Consuming too much protein powder can lead to several potential side effects, particularly if you’re not balancing it with other nutrients [4].

Digestive issues

One of the most common side effects of excessive protein intake is digestive discomfort. High amounts of protein, especially from supplements, can cause bloating, gas, and constipation.

This is particularly true for those who are lactose intolerant and consume whey protein, which contains lactose. If you experience these issues, you might want to opt for a lactose-free or plant-based protein powder.

Kidney strain

There’s some concern that high protein intake can strain the kidneys, particularly in individuals with pre-existing kidney conditions [4].

While most healthy people can handle increased protein without adverse effects, those with kidney issues should consult with a healthcare provider before significantly increasing their protein intake.

Nutrient imbalance

Relying too heavily on protein powder can also lead to a nutrient imbalance. Whole foods provide a range of vitamins, minerals, and fibre that protein powders simply don’t offer.

If protein shakes are replacing too many whole foods in your diet, you might miss out on these essential nutrients [5].

Weight gain

As mentioned earlier, consuming more calories than you burn will result in weight gain, regardless of whether those calories come from protein, carbs, or fat.

If you’re using protein powder as a supplement to an already protein-rich diet, you may inadvertently consume more calories than your body needs, leading to weight gain [5].

Can protein powder help you lose weight?

While there are concerns about protein powder contributing to weight gain, it can also be a valuable tool for weight loss when used correctly. Here’s how:

Appetite control

Protein is known for its satiating properties, meaning it helps you feel full longer. A high-protein diet can reduce hunger and prevent overeating, which is crucial for creating a calorie deficit — the key to losing weight [6].

For example, starting your day with a protein-rich breakfast shake can keep you satisfied until lunchtime, reducing the temptation to snack.

Muscle preservation

When you’re in a calorie deficit, your body can start breaking down muscle tissue for energy. This is where protein powders come in handy. By ensuring you’re getting enough protein, you can help preserve lean muscle mass while losing fat [6].

This not only keeps your metabolism higher but also helps you achieve a toned, fit appearance as you lose weight.

Convenience

One of the biggest benefits of protein powder is its convenience. Preparing a protein shake is quick and easy, making it an excellent option for busy mornings, post-workout recovery, or a healthy snack on the go.

A sustainable approach to upping your protein intake with Juniper

The Juniper Weight Reset Programme offers a structured approach to weight loss, teaching you how to fuel your weight loss with a nutrition plan centred on a high-protein philosophy.

We’ve made it our mission to change the way we treat weight management. A big part of that plan is our Weight Reset Programme which combines medication with health coaching and a supportive community.

You can kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey.

We help you make lifestyle and habit changes to help increase your fitness levels and promote eating a balanced diet by providing you with one-on-one health tracking and weekly check-ins with your clinician to track your biometric, mental and physical health, continuously making adjustments to your programme to suit your individual needs.

We’re in it with you for the long run; having helped thousands of women achieve 15-20% weight loss over one year. Once in the programme, you’ll have regular access to a team of health professionals who are here to listen, guide and help unlock a healthier you.

How to choose the best protein powder for weight loss

Not all protein powders are created equal. When choosing a protein powder to support your weight loss goals, there are a few key factors to consider:

Type of protein

There are various types of protein powders available, including whey, casein protein, soy protein, pea, and hemp.

Whey protein is one of the most popular choices, particularly for weight loss and muscle building, because it’s a complete protein containing all 9 essential amino acids. It’s also quickly absorbed by the body, making it ideal for post-workout recovery [7].

Plant-based proteins like pea protein, and soy protein are excellent alternatives for those who are lactose intolerant or follow a vegan diet.

Calorie content

When selecting a protein powder for weight loss, pay attention to the calorie content. Some protein powders are formulated with added sugars, fats, or other ingredients that can increase the calorie count.

Look for a protein powder that is low in calories but high in protein — aim for around 100-150 calories per serving with at least 20g of protein.

Ingredients

Read the ingredient list carefully. The best protein powders contain minimal, high-quality ingredients without unnecessary additives. Avoid powders with added sugars, artificial flavours, and fillers.

Flavour and texture

Let’s be honest — if your protein powder tastes awful or has a gritty texture, you’re not going to stick with it.

Choose a protein powder with a flavour you enjoy and a smooth texture that blends well into shakes, smoothies, or even your morning oatmeal. Many people find that vanilla or chocolate-flavoured protein powders are versatile and delicious options.

Tips for using protein powder for weight loss

To maximise the benefits of protein powder while avoiding potential pitfalls, here are some tips for incorporating it into your weight loss plan:

• Use it as a meal replacement: Replace 1 meal a day with a protein shake made from a high-quality powder. This can help you control portions and reduce overall calorie consumption.
• Don’t overdo it: While protein is essential for weight loss, more isn’t always better. Stick to 1 or 2 servings of protein powder per day and make sure you’re getting the rest of your protein from whole foods. 
• Pair it with exercise: Whether you’re hitting the gym or doing a home workout, make sure to include protein powder as part of your post-workout routine to aid in recovery.
• Stay hydrated: Increasing your protein intake, especially through supplements, can increase your body’s need for water. Make sure to stay hydrated to support your body’s metabolic processes.
• Balance it with a healthy diet: A healthy, balanced diet is key to sustainable weight loss and overall well-being. Make sure you’re also eating plenty of fruits, vegetables, whole grains, and healthy fats to ensure you’re getting a well-rounded array of nutrients. 

So, does protein powder make you gain weight? The answer is nuanced. While protein powder itself doesn’t inherently cause weight gain, how you use it and the context of your overall diet play significant roles. 

When used correctly, protein powders can be a powerful tool in your weight loss arsenal — helping control hunger (especially late at night), preserving muscle mass, and supporting your fitness goals.

By choosing a high-quality protein powder and incorporating it into a balanced diet and exercise routine, you can achieve your weight loss goals while staying healthy and satisfied.

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