By: Amber Sayer
Whey protein powder It’s one of the most popular supplements for athletes looking to build muscle and support recovery.
People looking to lose weight may also have whey protein shakes for weight loss, as protein has been shown to increase satiety and control appetite.
But, does whey protein make you gain weight? Will whey protein shakes cause weight loss?
Keep reading to learn about whey protein powder and weight gain.
What is Whey Protein?
Whey, like this grass-fed whey protein powder from Naked Nutrition, is derived from cow’s milk, so it is an animal-based protein source.
Whey is the liquid portion of milk protein whereas casein is the solids when milk is turned into cheese (curds and whey).
Whey protein supplements usually come in one of two forms: whey protein isolate and whey protein concentrate.
- Whey protein concentrate: Cow’s milk is processed to remove the liquid and most of the carbs and fat, leaving about 20-30% of the calories from fats/carbs and 70-80% from protein.
- Whey protein isolate: Processed further to remove even more carbohydrates and fat, resulting in about 90% protein.
Both forms of whey protein powder contain lactose, but whey protein isolate has less lactose because it is a highly refined, higher-protein supplement.
Overall, whey protein powder has the highest biological value (BV) of any of the common protein powders, which means that it is well absorbed and used by the body.
Weight Gain and Calorie Surplus
When we talk about gaining weight, most people are concerned with gaining body fat.
It’s important to establish this distinction.
“Weight” can increase or decrease depending on your hydration status, whether you’ve just used the bathroom, water retention after a salty meal, etc.
On the other hand, gaining fat requires a caloric surplus.
To gain one pound of body fat, you need to consume approximately 3,500 calories more than you burn.
To put this into a more relatable context, you will gain one pound of fat per week if you have a daily caloric surplus of 500 calories.
Your body doesn’t really distinguish between the source of these calories.
You can theoretically consume 500 extra calories from bananas, Oreos, chicken breast, or whey protein powder.
Regardless of the food source and the macronutrients in those foods, excess calories that you consume over what your body needs are converted to triglycerides and stored in adipose tissue, which is body fat.
Muscle Mass vs Fat Gain
Athletes who are strength training can see their weight increase when they step on the scale.
Differentiating between gaining muscle and gaining fat can be difficult unless you are using a good body fat scale or measuring your body fat through other means.
Circumference measurements and skinfold assessments can be helpful because muscle tissue is dense so you can build muscle while staying lean whereas fat tissue is squishy and voluminous.
Can Whey Protein Increase Muscle Mass?
Whey protein powder has been shown to help increase muscle mass by stimulating muscle protein synthesis, provided you are also lifting weights and meeting your nutritional needs in your diet.
Moreover, studies have found that in a caloric deficit, diets higher in protein tend to support greater increases in lean body mass (muscle) and fat loss than low-protein diets as long as the individual is exercising.
Can Whey Protein Increase Body Fat?
As mentioned, a caloric surplus will increase body fat regardless of the foods or supplements of the calories.
Therefore, if you’re currently maintaining your weight with your diet and exercise routine but then you start adding several whey protein shakes per day, you’ll start gaining weight because you’ve increased your caloric intake.
Keep in mind that the whey protein shake recipe you use will affect how quickly or significantly you will gain fat or lose weight drinking whey protein shakes.
A basic protein shake made with unsweetened whey protein powder mixed with water or unsweetened almond milk and a lean protein powder will provide about 120-140 calories and about 25-30 grams of protein.
On the other hand, whey protein shakes made with whole milk, nut butters, bananas, or whey protein powders with sweeteners or carbs (like mass gainers) will contain significantly more calories.
How to Gain Muscle Without Gaining Body Fat
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Here are some tips for building muscle without gaining body fat:
Track your calories
Ultimately, you will gain body fat if you are in a caloric surplus.
Tracking your caloric expenditure with a good fitness watch and keeping a meticulous food log can help you dial in the optimal caloric balance.
Add cardio
Physical activity burns calories, so adding more structured cardio exercise or increasing your daily physical activity by walking more and being active throughout the day will boost your caloric expenditure.
Drink plenty of water
Drinking enough water supports overall health and can potentially control appetite.
Eat real food
Your diet should be rich in nutrient-dense foods such as fresh vegetables, lean protein, fruit, eggs, legumes, whole grains, and smaller amounts of nuts and seeds.
Ultra-processed foods with lots of added sugar, salt, and fat can increase cravings, alter your hormonal balance, and cause you to eat more calories.
Lastly, consider working with a registered dietitian or sports nutritionist to help you build muscle without gaining fat and find the optimal diet for your needs.
