Does whey protein make you gain weight or fat? This topic is always trending, and many of you are getting puzzled sometimes. To cover this topic, let us discuss the science behind whey protein. Protein, the building blocks of our body, contains several amino acids that are absorbed quickly.
And, I am sure you might have researched a lot, but you still have not got the answer whether whey protein makes you gain weight or not!!!
The short answer to this question is Yes. Whey protein helps you gain weight as it is a complete, lean and high-quality source of protein. You will get 110 to 120 cal from one scoop of whey protein, depending upon the type you are consuming.
The word ‘whey protein’ is ruling the internet for quite some time, especially for those who are into bodybuilding. Many of you might have heard that in order to gain or lose weight; you need whey protein.
Is it actually, the truth? Why is whey protein trending nowadays?
Well, many studies show that whey protein is helpful in muscle growth and lose some amount of body fat.
In fact, it is way more than a protein as it contains many other nutrients that are helpful in the growth of your body.
And, some people also claim that whey protein is the best form of protein in the world.
Well, to solve your every query related to whey protein, Healthshala has got you covered!
In this article, you will see what it is, how it is made, how it works, in the end, how it can help you achieve your overall fitness goal.,
Why Whey Protein For Weight Gain? Is it Really the Truth?
If you take whey protein more than your required calories, it will make you gain weight and might create some problems as well.
To be precise, any macronutrient, if taken in excess, will lead to weight gain. In fact, everyone has a limited number of calories intake per day; if taken in excess, you will surely gain weight.
For people who want to gain weight or muscle or who are skinny, increasing the number of calories per day will have a positive effect.
Let me make it a point; whey protein is not a magic that will make you ripped overnight; you need to work out to achieve your goals.
On the other hand, no evidence says whey protein make you gain weight. So, we cannot just directly claim that whey protein makes you fat either. The fact is that if you take more than your usual calories per day, you will gain weight and vice-versa.
NOTE: ANYTHING TAKEN IN EXCESS WILL LEAD TO GAIN WEIGHT!
What is Whey Protein?
The procedure of making whey protein is not rocket science. Whey protein is made with cow’s milk that is heated and separated into liquid whey and curd. The liquid is then filtered and dried into powder form. After that, the whey protein is ready to be shipped to your home for weight loss or weight gain.
Today, whey protein comes in different flavors – chocolate, vanilla, and strawberry are the most common form of protein. It is because whey protein usually does not taste good.
When buying whey protein, make sure you read its ingredients. As many whey proteins also come with lots of preservatives and refined sugar.
Adding protein in your daily diet would make you fit. Then why not adding 20-50 grams of whey protein in your diet to save your time?
As whey protein is prepared from milk, it might create a problem for those who are lactose intolerance. So, buy the whey protein wisely.
Don’t want to rely on Supplements? Here are foods that contain whey protein
To have a ripped or your desired physic, taking whey protein supplements is not always compulsory. Some people don’t want to take whey supplements, and it doesn’t mean they can’t have a fit body.
Let’s take a look at some of the most affordable and accessible foods that contain whey protein:
One of the most nutritionally dense foods, milk contains both protein and casein, which are fast-digesting and slow-digesting, respectively. Milk is also high in lactose that might create indigestion problem sometimes.
Derived from milk, cheese is a dairy product that contains calcium, fat, and protein. Ricotta cheese has the highest amount of protein content around 28 grams per serving.
Well, everyone knows the health benefits of yogurt. It is made from milk, so it has whey protein in it. Moreover, yogurt also has probiotics in it. To get the maximum benefit, make sure you are buying plain yogurt.
Whey Protein Types
Now that you know the science behind the whey protein and how it is made, let us now discuss the types of whey protein available in the market. Each of the whey protein has different benefits, quality, and price.
1. Whey Protein Concentrate
The most standard kind of whey protein, WPC (Whey Protein Concentrate) has a high percentage of lactose from 4 to 50%. The percentage in whey protein concentrate is about 25 to 90%. If you are just a beginner, WPC can be an ideal whey protein for your growth.
2. Whey Protein isolate
The next version of WPC, WPI (Whey Protein Isolate) does not contain lactose. It contains around 90 to 95% of the protein in it. As it is the extended version of WPC, WPI is costlier. If you are lactose intolerance, this whey protein is better for you.
3. Whey Protein Hydrolysate
WPH (Whey Protein Hydrolysate), the most expensive form of protein available in the market. This protein is easily digested even faster than WPI.
NOTE: ALL THESE PROTEINS VARIES IN QUALITY AND PRICE!
Why is Whey Protein given so much importance?
Protein is not only the building block of our body but also the building blocks of the contractile elements in your muscles.
Protein is responsible for making organs, skin, tendons, hormones, neurotransmitters, enzymes, and various molecules.
Do you know that the amino acids that we get from food are known as essential amino acids? And, the protein that has all the nine essential amino acids is considered the best protein. In this case, whey protein is loaded with all the essential amino acids.
Whey protein is high in BCAAs (Branched Chain Amino Acids) such as leucine. This is the reason why whey Protein is given so much importance because they are worth it!
Whey Protein For Weight Gain!
Does whey protein make you weight gain or fat? This is the frequently asked question.
Well, I would say, BIG NO!
Whey protein alone cannot make your weight gain or fat. It is because there is nothing in it that will store as a fat in your body. It is just like every other food such as eggs, chicken, fish, etc.
All you have to do is to add a portion of whey protein in your diet to increase your calories.
Moreover, whey protein is considered the best supplement after the workout. Because you need the protein after working out that is easily digested, and, whey protein can be the best option for bodybuilders.
On the other hand, protein deficiency will make you weaker, no matter what your goals are. In this case, your body will take the protein from your muscles, and in the end, you will end up with nothing.
Whether, your goal is to gain weight or lose weight, adding protein in your diet is the key. And, it all depends on your overall calories intake per day.
NOTE: MAKE SURE YOU BUY A WHY PROTEIN WITHOUT ANY ADDITIVES IN IT AS IT MIGHT HARM YOUR BODY IN THE LONG RUN!
How much whey protein to eat and what are its Side effects?
As it is said, excess of everything is bad. Same goes for the whey protein!
Eating an excess amount of protein can put you in danger. If you think that taking more protein will make you gain muscle faster, then you are on the wrong track.
A healthy person should take an average of 0.8 grams of protein per kilograms of body weight. And, if someone goes to the gym regularly, they should increase their protein goal to 1 gram.
If any health issue, it is suggested to consult your doctor before you try anything.
Read also:7 Days Muscle Gain Diet Plan
Here are some of the side effects of taking more than the required whey protein:
You might have heard from the people not to take protein supplements. It is because they are unaware of the fact that if it is taken in excess amount, then it is harmful to the body.
- If you are a beginner and about to start taking whey protein, there are chances that you might suffer from constipation and stomach pain. To solve this issue, try to take whey protein with water instead of milk.
- One another side effect which is common amongst people is BLOATING. Most probably it is faced by beginners. There is nothing to worry about as this problem will go away with time.
- Kidney Stones can be caused by taking an excessive amount of protein in your diet. Try to consume the required protein in your diet to achieve your goal.
Benefits of Whey Protein
Do you know that whey protein is a complete protein? As it contains nine amino acids, it becomes way more than just a whey protein.
It is consumed to increase muscle mass. But many of you don’t know why protein is more than just a protein. In addition to a complete protein, it also has many nutrients in it.
It helps in lowering the blood sugar and blood presser in the human body and it reduces symptoms of depression and stress.
Not only this, whey protein also helps in increasing bone mineral density, reducing hepatitis, and protecting against cancer.
NOTE: WHEY PROTEIN CAN OFFER ALL THESE BENEFITS BECAUSE IT CONTAINS HIGH AMOUNT OF AMINO ACID CYSTEINE!
The best and healthy way to add protein in your diet is whey protein. It is more than just a protein as it contains many nutrients in it, and it is a complete protein.
It doesn’t matter what your goals are; protein is always the king of nutrients. Whey supplement is compulsory for athletes and professional bodybuilders.
Make sure you are not taking more than the required protein and less than the needed protein in your diet. Keep in mind that moderation is the key.
Now, next time when someone asks a question from you, “Does Whey Protein Make You Gain Weight?” you have the answer!!