Will eating 'protein powder' really make you gain weight? 3 precautions for proper intake

Many people take protein supplements to build muscle. Protein supplements, called "protein powder," are gaining popularity among those who exercise. Protein helps strengthen muscles and bones, repairs damaged cells, and provides a sense of fullness, making it ideal for dieting. However, there are cases where people gain weight after consuming protein powder. The issue is not the protein powder itself, but rather incorrect intake methods. Let's learn about the proper ways to consume protein powder to avoid problems.

◆ Adjust the diet calories downward by the amount of calories from protein powder intake

If you add a protein supplement while maintaining your usual meal intake, you will 'obviously' gain weight. This is because, although lower than carbohydrates or fats, protein also contains calories. Moreover, supplements are not 100% protein. Depending on the product, there are significant additives such as carbohydrates. Carefully check the product labels and adjust your regular diet's calorie intake downward by the amount of calories consumed from the supplement.

◆ Be careful of snacks and overeating when consuming protein powder as a meal

Some people completely replace part of their three meals with protein supplements. It is more intuitive and easier than controlling calories at each meal, but there is a trap. If you fill your meals with protein powder shakes or similar, somehow your stomach feels empty. Even though you are not lacking calories, your mouth feels curious and you crave snacks. Falling into this trap leads to consuming more calories through snacks or overeating than usual, which also results in weight gain.

There is no need to be overly sensitive about the scale readings. Even if your weight increases after eating well and exercising diligently, it’s not a problem if the increase is due to muscle gain rather than body fat. Consistent exercise and protein powder intake lead to muscle growth, which raises basal metabolic rate and provides a foundation for long-term weight loss. Even at the same weight, a person with more muscle appears firm and slender. An increase in weight due to muscle rather than body fat is a positive sign.