From the Guidelines
Protein powder is not a recommended supplement for weight gain due to potential public health consequences and lack of substantiated benefits. When considering supplements for weight gain, it is essential to prioritize morbidity, mortality, and quality of life as outcomes. According to a critical review of recommendations to increase dietary protein requirements in the habitually active 1, there are public health consequences to recommending an increase in dietary protein consumption, including alterations in metabolic consequences, risk for chronic disease, and negative impacts on cancer-protective metabolites in the colon.
Instead of relying on protein powder, individuals seeking to gain weight should focus on consuming a calorie-surplus diet that includes plenty of nutrient-dense whole foods. This approach can help ensure that the additional calories contribute to muscle mass rather than just fat gain. Regular strength training is also essential to support muscle growth and development.
Some key points to consider when evaluating protein powder for weight gain include:
- The potential risks of ingesting contaminants in unregulated protein powder products 1
- The lack of scientific evidence to support the use of protein powder for weight gain in habitually active individuals 1
- The importance of a balanced diet that includes a variety of whole foods to support overall health and well-being
- The need for regular strength training to support muscle growth and development
By prioritizing a balanced diet and regular exercise, individuals can achieve healthy weight gain without relying on potentially harmful supplements like protein powder.
From the Research
Protein Powder for Weight Gain
- Protein supplements are frequently consumed by athletes and recreationally active adults to achieve greater gains in muscle mass and strength and improve physical performance 2.
- Evidence suggests that protein supplementation may enhance muscle mass and performance when the training stimulus is adequate and dietary intake is consistent with recommendations for physically active individuals 2.
- Higher-protein diets have been shown to promote gains in muscle mass, especially when paired with resistance training, spare muscle mass loss during caloric restriction, and attenuate the natural loss of muscle mass that accompanies aging 3.
- Whey protein is one of the highest-quality proteins given its amino acid content and rapid digestibility, and consumption of whey protein has a robust ability to stimulate muscle protein synthesis 3.
Types of Protein Powder
- Whey protein has been found to stimulate muscle protein synthesis to a greater degree than other proteins such as casein and soy 3.
- The effects of intact whey protein versus casein were not reproduced by the amino acid mixtures simulating these proteins, suggesting that the cholesterol-lowering effect of whey protein in rats is caused by inhibition of hepatic cholesterol synthesis 4.
Potential Adverse Effects
- Excessive consumption of whey protein over a long period may have some adverse effects on the body, including damage to the kidneys and liver, aggravation of aggression, presence of acne, and modification of the microbiota 5.
- Chronic and abusive use of whey protein supplementation may cause some adverse effects, especially on kidney and liver function, which is aggravated when associated with a sedentary lifestyle 5.
Metabolic Effects
- Whey protein appears to have a blood glucose and/or insulin lowering effect partly mediated by incretins, and may increase muscle protein synthesis 6.
- However, the evidence for a clinical efficacy of whey protein supplementation is not strong enough to make final recommendations with respect to a specific dose and the duration of supplementation 6.