{"id":3333,"date":"2025-01-23T16:16:13","date_gmt":"2025-01-23T16:16:13","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/can-protein-shakes-lead-to-weight-gain.html"},"modified":"2025-01-23T16:16:13","modified_gmt":"2025-01-23T16:16:13","slug":"can-protein-shakes-lead-to-weight-gain","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/can-protein-shakes-lead-to-weight-gain.html","title":{"rendered":"Can Protein Shakes Lead to Weight Gain?"},"content":{"rendered":"

Protein shakes and bodybuilders often go hand in hand, so many people may think that protein shakes are associated with bulking up and \u201cgetting those gains.\u201d This may also lead people to wonder, Do protein shakes make you fat?<\/p>\n

Truth be told: You can overdo it on any type of food, even if they\u2019re protein sources.<\/p>\n

If you eat more than what your body needs, you are likely to gain weight. But, no, protein shakes as part of a healthy, balanced diet will not make you fat on their own.<\/p>\n

In fact, boosting your\u00a0protein\u00a0intake can be a handy way to help\u00a0control your weight and reach your goals, including increasing muscle mass.<\/p>\n

Here are some tips on how to use protein shakes to help you reach your goals in a way that\u2019s convenient, and often delicious.<\/p>\n

Why Protein Shakes May Make You Gain Weight<\/h2>\n<\/p>\n

Are you drinking protein shakes often and starting to see your weight creep upward?<\/p>\n

As with most foods, \u201cit\u2019s certainly possible to go overboard,\u201d says\u00a0Melissa Morris, Ed.D., a nutrition professor at the University of Tampa. \u201cWhen that happens, you may see some weight gain as a result.\u201d<\/p>\n

If that\u2019s your goal, great. But if you don\u2019t want to gain weight, there are two major things to keep in mind: what\u2019s in your shake and your overall calorie intake.<\/p>\n

1. There\u2019s too much extra stuff in your shake<\/h3>\n

Is your protein shake full of added sugar? While some added carbohydrates in a protein shake can be useful for restoring glycogen stores after a workout, too much of it can lead to negative side effects, especially if you\u2019re not using it post-workout.<\/p>\n

Also, are you adding other ingredients to your shake? If you use high-calorie foods, like peanut butter, dried fruit, or avocado, you might be consuming more calories than you realize.<\/p>\n

(These can be great ingredients to add to a shake \u2014 just be aware of how much you\u2019re adding if you\u2019re focused on weight loss!)<\/p>\n

2. It\u2019s part of an unbalanced diet<\/h3>\n

Instead of asking if your protein shake is making you gain weight, you should be asking if your overall diet is making you gain weight.<\/p>\n

You could drink the healthiest, cleanest whey protein shake on the planet, but it\u2019s still just a dietary supplement \u2014 if it\u2019s part of an overly-caloric diet, you\u2019ll likely still gain weight.<\/p>\n

But if you drink a protein shake as a part of a well-balanced diet, then you\u2019ll be better equipped to stay on track with a weight management plan.<\/p>\n

Is It OK to Drink Protein Shakes Without Working Out?<\/h2>\n

\"man<\/p>\n

Although protein can\u00a0help your muscles recover after a workout, protein shakes are not just for those who exercise regularly and are looking for muscle growth, says Morris.<\/p>\n

Protein is a macronutrient, which means your body needs it to function. Your body breaks it down into its building blocks, amino acids, to help with functions like providing energy and stimulating muscle growth and repair. So yes, you need protein regardless of your physical activity level.<\/p>\n

That doesn\u2019t necessarily mean you need a protein shake, though. There are plenty of animal proteins, like beef and poultry, and plant-based proteins, like tofu and buckwheat.<\/p>\n

But even with ubiquitous protein options, it\u2019s not always easy to meet your daily quota through meals and snacks alone.<\/p>\n

That\u2019s where a protein shake comes in handy, suggests Morris, because it\u2019s a convenient way to supplement the protein you\u2019re getting through whole foods.<\/p>\n

You can quickly whip up a shake (you don\u2019t even need a blender!) and take it on the go, making it super accessible for even the busiest people.<\/p>\n

By choosing a balanced, sugar-free protein powder (ideally also high in essential amino acids), you\u2019ll get nutritious ingredients that will help fuel your body. Perfect in any situation.<\/p>\n

How many calories should you get from protein?<\/h3>\n

Rather than trying to determine calories, it\u2019s better to look at how many\u00a0grams you should be consuming. Adults need about 0.8 grams of protein per kilogram of body weight. (To determine your weight in kilograms, divide your weight in pounds by 2.2.)<\/p>\n

If you\u2019re an avid exerciser, you likely know the importance of a high-protein diet. You should aim for 2 grams of protein per kilogram of body weight, according to the International Society of Sports Nutrition.<\/p>\n

Is There Any Time You Shouldn\u2019t Have a Protein Shake?<\/h2>\n

\"pouring<\/p>\n

A protein shake at any point throughout the day is fine. Some people swear by a protein shake for an evening snack, while others love it as part of their breakfast.<\/p>\n

So technically, the answer to this question is \u201cno.\u201d<\/p>\n

That being said, it\u2019s important to pay attention to how you feel after having a protein shake. For example, some people don\u2019t do well with protein right before working out (and it\u2019s really not the best time for it, anyway).<\/p>\n

Some people find that a protein shake first thing in the morning helps keep them satiated, while others might prefer to have one for a snack later in the day.<\/p>\n

Do what feels right to you, and that\u2019s your best bet.<\/p>\n","protected":false},"excerpt":{"rendered":"

Protein shakes and bodybuilders often go hand in hand, so many people may think that protein shakes are associated with bulking up and \u201cgetting those gains.\u201d This may also lead people to wonder, Do protein shakes make you fat? Truth be told: You can overdo it on any type of food, even if they\u2019re protein […]<\/p>\n","protected":false},"author":1,"featured_media":3334,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[143,145,167],"class_list":["post-3333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-protein-powder","tag-protein-shakes","tag-supplements"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3333"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3334"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}