Protein supplements and weight gain: A dietician offers elucidation

In the world of health and fitness, protein powders have become a popular supplement for many individuals. But, before diving into the use of protein powders, it's essential to understand their role, benefits, and potential drawbacks.

Protein, one of three essential macronutrients required for human survival, plays a crucial role in building and repairing body tissues. However, for most people, getting enough protein through a balanced diet is achievable, with options like meat, poultry, fish, eggs, and pulses providing ample protein sources.

When considering protein powders, it's important to read nutrition labels carefully to avoid products high in sugar, cholesterol, or saturated fat. This is especially true for those trying to lose weight, as checking the calorie, sugar, and fat content is essential.

Clinical dietitian Kylie Bensley, with extensive expertise in nutrition, emphasizes the importance of making informed choices. Bensley, who has spent over a decade working in renowned medical facilities in Boston and Cambridge, MA, highlights that excessive protein intake can lead to digestive issues such as increased bowel movements, nausea, bloating, diarrhea, and excess flatulence.

However, consuming protein can aid in weight loss by promoting feelings of fullness and increasing calorie burn during digestion. Protein requires more energy to digest than other foods, potentially leading to increased calorie burn.

For those looking to use protein powders for weight loss or muscle gain, there are some recommended options. Preferred low-calorie protein powders include casein-based powders and multi-component protein powders, which provide high protein with relatively low calories (around 110-130 kcal per shake in water). Whey protein isolates like Performance Whey also provide up to 24g of protein per 109 kcal with very low fat and sugar, making them ideal for calorie-conscious diets and maintaining muscle mass during weight loss.

While protein powders may help with weight loss by increasing feelings of fullness and potentially encouraging fat burn, they often contain additives that could impact their effectiveness. The Food and Drug Administration (FDA) leaves it up to manufacturers to evaluate the safety and labeling of protein powder products, which may contain unlisted ingredients.

Research supports the use of protein supplements for muscle growth. A 2018 analysis published in the British Journal of Sports Medicine supports the use of protein supplements for muscle growth and suggests that they significantly improve muscle size and strength in healthy adults who perform resistance exercise training. A 2017 review from the Journal of the American College of Nutrition found that supplementing with whey protein can reduce body weight and total fat mass in overweight or obese individuals.

However, the benefits of protein supplementation are more significant for athletes rather than untrained individuals. For those looking to hit their muscle-building goals, protein supplementation can be a helpful tool.

For more information on muscle recovery after workouts, see our feature on muscle recovery after workouts: what to do. For guidance on using protein powder for weight loss or muscle gain, see our feature on how to use protein powder to lose weight or gain muscle.