Protein is the nutrient of choice when it comes to both muscle growthandfat loss.
However, you may wonder, “Does protein make you gain or lose weight?”
We spoke with nutrition experts to help answer all your protein and weight gain questions.
“The main effects on appetite appear to be reduced snacking between meals and at night.”
Improves insulin resistance.
Less insulin spiking means more sustained energy levels and fewer hunger pangs throughout the day."
Enhances thermic effect of food (TEF).
“Protein is a macronutrient that provides 4 calories per gram.
Stimulates muscle protein synthesis (MPS).
The key in of protein you consume affects your weight loss goals.
Here’s more onthe best protein powders for weight loss.
Don’t forget the exercise.
If your goal is to gain lean muscle, pair your protein with healthy carbohydrates.
Also, combining these two macronutrients helpsstabilize blood sugar14when consumed simultaneously.
Helps increase strength.
Protein is comprised of20 amino acids18(the building blocks of protein).
Nine are essential, meaning your body doesn’t produce them and needs to acquire them through diet.
The amino acidleucine plays a significant role in muscle development19.
There’s no one-size-fits-all approach to protein intake.
For many people, that’s more than 100 grams of protein per day.
“you’re free to enhance muscle protein synthesis with protein intakes of 1.2 to 1.8 g/kg/bw.
Many athletes will reach 2.2 g/kg/bw (1 gram per pound).”
Is it possible to eat too much protein?
An average healthy adult can generally eat up to 2.0 g/kg/bw daily and not experience side effects.
This amount has been found sufficient for both younger and healthy older adults.
The first and last meals will greatly benefit muscle growth.”
Frequently Asked Questions
Does protein make you gain fat or muscle?
Protein itself doesn’t make you gain fat or muscle.
While it promotes muscle growth and repair, eating anything in a calorie surplus causes weight gain.
Does protein make you gain weight without working out?
The primary driver ofweight gainis excess calorie consumption, not protein.
How can I use protein powders for weight gain?
Typically, people will do a post-workout protein shake or smoothie to jump-start their recovery.
Protein powder can also be added to various recipes to increase the protein content of common foods."
