You've probably heard it said that whey protein makes you fat, or that it can help you lose weight... There are 2 schools of thought, but many bodybuilding enthusiasts have found that consuming whey protein can be accompanied by weight gain.
But is it enough to say that this protein powder is fattening? Does taking whey regularly make you overweight? Will the body convert whey into fat? It all depends on your sports routine, calorie intake, metabolism and other factors. Before you start, if this isn't clear to you, read our post explaining what whey is.
Differentiating between muscle mass and fat mass
First and foremost, it's important to understand that most people associate weight gain with fat. So, in the collective unconscious, gaining weight means becoming rounder and storing more fat.
However, muscle mass also makes up a significant proportion of body weight. For athletes and bodybuilding enthusiasts, whey acts precisely on this second component.
Protein-rich sports nutrition combined with strength training provides the means to gain muscle. In fact, recovery and improved muscle growth are the main reasons for consuming whey. Here, excess calories and amino acids are used to synthesize new muscle fibres. The result is a gain in "lean" mass, and therefore weight gain. In this case, we speak of mass gain rather than weight gain.
In these conditions, a suitable training program combined with a protein diet helps to reverse the ratio of fat to lean mass. The result is a well-defined physique without unsightly curves, despite a more or less significant weight gain.
In order to observe this phenomenon, a relatively high protein intake is required, without going overboard. In periods of mass gain, athletes and body-builders should consume more than 1.6 g/kg/d, without exceeding 2 g/kg/d, which would not provide any added value, as the excess protein would not be assimilated.
It's not always easy to distinguish between different protein powders, especially whey and gainer. In some cases, ectomorphic athletes may struggle to gain weight. We have an article dedicated to choosing whey for an ectomorph, but remember that you can also use a higher-calorie food supplement called gainer, which provides an extra dose of carbohydrate.
And what about calorie intake?
Of course, weight gain is also a question of excess calories. You gain a few kilos by absorbing more calories than you expend. It's worth noting that consuming a protein powder will increase the calories absorbed. 100 g of protein powder represents around 370 Kcal, and a whey shaker generally provides between 90 and 150 Kcal. These extra calories can lead to unwanted weight gain if you don't exercise at the same time. This is why it's important to monitor your calorie intake, not only from the food you eat, but also from the protein you consume as a supplement. You can read our article on the lowest-calorie whey here.
In sports, strength exercises and training sessions compensate for calories ingested, while triggering muscle anabolism and catabolism. The body destroys the most fragile muscle fibers, then replaces them with denser, stronger ones. The amino acids provided by whey are essential here. They help rebuild muscles and promote mass gain.
For effective muscle recovery and good muscle support, it's important to eat a balanced diet. Say goodbye to processed fast food! Eat healthily by making fruit and vegetables a regular part of your diet. These foods, with their high fiber and vitamin content, are indispensable and will bring you closer to your goal for healthy, effective recovery or mass gain. What's more, although whey is highly digestible and assimilable, you mustn't forget to keep well hydrated so as not to strain the renal system in particular. Good hydration also improves digestion and metabolism, for better muscle recovery.
This advice and explanation also applies to those who have opted for casein. The only thing to remember is to drink plenty of water. Sufficient water intake is crucial here, as the body absorbs casein more slowly. It is this slower digestion that distinguishes this protein powder from whey.
Why shouldn't you go overboard with protein powders?
As stated above, we advise against excessive protein intake. A daily dose in excess of 2 g/kg/d is useless, and even increases the risk of fat gain. Beyond a certain threshold, the body will no longer assimilate the surplus amino acids correctly, and may oxidize them, or transform them into fat to build up energy reserves.
That's why protein supplementation and exercise go hand in hand. Without appropriate physical effort and expenditure, whey protein, casein and other dietary categories of protein can potentially expose you to deleterious effects, and even to overweight.
On the same subject, here we deal with a recurring question: is whey considered doping?
Can you lose weight on a high-protein diet, and by extension with whey?
If we've just confirmed that whey protein can indeed make you put on weight, you should know that protein supplements are often used to help you slim down. Many slimming products contain high levels of protein. This is primarily due to the appetite-suppressant effect of protein, which quickly gives a feeling of satiety for a lower caloric intake, and prevents nibbling between meals.
This satiety-enhancing effect is also used during dieting to reduce hunger after meals, in situations of caloric deficit. In addition to this boost, the proteins contained in slimming products always provide essential amino acids to strengthen muscles. They also "spare" the muscle loss associated with calorie restriction. To maximize this effect, sportsmen and women choose whey adapted to dryness, i.e. with as few additives and sweeteners as possible.
By practising sport, we reduce the fat-to-muscle ratio. As part of a diet, this initially results in weight loss. Afterwards, you need to return to a healthy, balanced diet, so as to equalize your calorie intake with your energy requirements and maintain your figure. Good to know: the ketogenic diet is currently a worldwide sensation. It recommends a low-carbohydrate diet with more fat and protein, reversing the classic balance. By watching the calorie intake of each food and not exceeding 10% carbohydrates, the keto diet promises rapid weight loss. This particular diet is therefore a good indication that giving more room to proteins can help you regain your figure, and that fats are not necessarily the enemy. The aim here is not to extol the virtues of this diet, which can involve risks and should be undertaken with the guidance of a health professional.
Our tips for enjoying all the benefits of protein powder
Whether you choose to consume whey, casein or other proteins, it's clear that such consumption must be accompanied by physical exercise and intelligently integrated into your physical preparation. Without this, supplementation above 0.8 g/kg/d is pointless and could even put you at risk of becoming overweight, depending on your calorie intake. Take the time to consult a health professional or sports coach, or do some research on the web to choose the most suitable brand of whey.
What's more, choose products with as little processing as possible. In fact, choosing a whey with no additives or sweeteners means you're not leaving your body's health to chance. And if it's a French whey with no added sugar, even better 😇
Whey protein with no added sugar
Formula developed by qualified pharmacists 🔬
- Manufactured in-house by Protéalpes
- No additives, no sweeteners
- Protein isolate from Rhône-Alpes
Available in packs of 3 to 4.5 kg
It's important to remember that protein supplements, such as whey, are, as their name suggests, supplements. Although proteins have proved their worth in muscle recovery since the very beginning of their use, beneficial and optimal supplementation should complement a healthy, balanced diet.
Do what it takes to get a balanced menu that matches your bodybuilding or training program. There are many solutions available to you (blogs, forums, nutrition books, specialist nutrition advice, etc.). Talk to experienced athletes, trainers or health professionals, but avoid clear-cut, extreme opinions.
Nutrition is a very complicated subject, and new discoveries are being made on a regular basis, shaking up the knowledge that many people used to take for granted. If you're passionate about the subject, whether you're looking to lose weight, build muscle or maintain your physical condition, we can only advise you to read regular scientific articles on the subject, reporting on new discoveries. If the side effects of whey intake are a particularly sensitive issue for you, take a look at our article on the health risks of whey.
And to find out more about protein powders, read our following articles:
