{"id":13811,"date":"2022-03-14T11:53:54","date_gmt":"2022-03-14T16:53:54","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/can-whey-protein-make-you-gain-weight-myths-versus-facts\/"},"modified":"2023-02-09T14:14:17","modified_gmt":"2023-02-09T19:14:17","slug":"can-whey-protein-make-you-gain-weight","status":"publish","type":"post","link":"https:\/\/development.gnc.com\/learn\/fitness\/can-whey-protein-make-you-gain-weight.html","title":{"rendered":"Can Whey Protein Make You Gain Weight? Myths Versus Facts"},"content":{"rendered":"

Does whey protein make you gain weight? It\u2019s a question frequently asked by people on a fitness and weight-loss journey. After all, if you\u2019re trying to become stronger, leaner, and healthier, the last thing you want is to use a supplement that negates your hard efforts in the gym, right?<\/p>\n

Even though some individuals steer clear of whey protein because they\u2019re afraid of weight gain, a review of more than 20 randomized control trials<\/a> shows that whey protein is a safe, effective supplement that athletes can use to enhance their physical performance, stamina, and recovery. That being said, there are some nuances in the world of whey, so let\u2019s take a closer look at whey protein myths and facts to make sure you\u2019re using the supplement that\u2019s best for you.<\/p>\n

Read More:<\/strong> Complete Guide To Whey Protein<\/a><\/p>\n

 <\/p>\n

Weight-Related Myths About Whey Protein<\/h2>\n

Whether you\u2019re looking to lose weight, build muscle, or take your overall fitness to the next level, you may have considered incorporating whey protein into your diet with shakes, smoothies, or other recipes. After all, research suggests bumping up your daily protein intake is an effective step toward reducing fat<\/a> when combined with exercise. If you\u2019ve debated whether whey protein\u2019s the right supplement to help you achieve your goals, the following facts should help put your mind at ease \u2014 or at least help you make an informed decision.<\/p>\n

 <\/p>\n

Myth: Whey protein will make you gain weight<\/h3>\n

The facts<\/b>: Let\u2019s break down this idea. Why do we generally gain weight? In most cases, unless you have a medical or other issue, weight gain is the result of consuming more calories than we burn regularly. And we typically do that because we\u2019re hungry.<\/p>\n

Good news! Protein, including whey protein, combats hunger by stimulating the production of hunger-reducing hormones<\/a>, like peptide tyrosine-tyrosine (PYY) and glucagon-like peptide 1 (GLP1). And it doesn\u2019t stop there. It also causes decreased levels of the appetite-stimulating hormone ghrelin. Talk about a win-win!<\/p>\n

So why has whey protein gotten a reputation for weight gain? Why are people still asking, \u201cDoes whey protein make you fat?\u201d The answer likely has to do with actual weight versus body composition. Lean muscle weighs more than fat per volume of measurement, and protein helps you gain lean muscle mass. As you build muscle, the number on the scale may stay the same \u2014 or even increase, in some cases \u2014 but weight is not the most accurate indicator of what\u2019s happening in your body.<\/p>\n

Muscle may weigh more than fat, but muscle makes you look leaner and more toned. Rather than solely relying on your scale, look at the mirror, the fit of your clothes, or even a tape measure to see the real difference. And you can also look to science! A 2019 systematic review of studies on whey protein supplementation<\/a> showed that incorporating whey protein had a significant impact on reducing the waist circumference of overweight and obese individuals.<\/p>\n

 <\/p>\n

Myth: Women shouldn\u2019t use whey protein because it will make them gain weight<\/h3>\n

The facts<\/b>: The majority of studies on whey protein have focused on men, but a 2018 review of 13 studies<\/a> turned the focus to the female population. This review found that while whey protein helped to increase lean muscle mass, it didn\u2019t influence any changes in fat mass. Those studies also showed that whey protein had the biggest effect on lean mass in women when paired with energy restriction, which is a dietary plan that reduces your food intake. However, surprisingly, when the participants incorporated resistance training, those benefits disappeared.<\/p>\n

So, if you\u2019re wondering if whey protein makes you fat if you don’t work out, the answer is no! Strangely enough, the studies show that taking whey protein and restricting calories while not working out may help women increase their muscle mass. Plus, whey protein was not shown to increase fat for women.<\/p>\n

 <\/p>\n

Myth: Whey protein contains steroids<\/h3>\n

The facts<\/b>: As a general rule, it\u2019s wise to do your research on any supplement you take, including whey protein. Refer to the product label of any supplement to check for warnings associated with the product before you take it.<\/p>\n

Whey protein does not contain steroids. However, a regulatory review officer at the Federal Drug Administration (FDA) found that some unapproved bodybuilding supplements do contain steroids or steroid-like substances<\/a>. Dietary supplements sold in fitness equipment shops in the United Kingdom were also found to contain anabolic steroids<\/a> that differed from the ingredients on the labels.<\/p>\n

These findings were not specific to whey protein, although the products in question were often labeled as dietary supplements, making them sound far safer than they were. If you\u2019re taking any supplements that make claims about including steroids or steroid-like ingredients, the FDA recommends you stop and speak to your health care professional.<\/p>\n

The bottom line? Whey is a byproduct of the cheese-making process. Specifically, it comes from the watery portion of milk separated from curds. In its purest form, whey protein contains no steroids, but be sure to buy supplements from a reputable brand and carefully read the labels to understand the ingredients.<\/p>\n

 <\/p>\n

\n
\n
\n
<\/div>\n
\n
\"Different <\/picture><\/div>\n<\/div>\n
\n
\"Concentrate<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n
\n
\n
\n
<\/div>\n
\n
\"Concentrate <\/picture><\/div>\n<\/div>\n
\n
\"Hydrolysate<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n
\n
\n

Myth: Whey protein causes bloating<\/h3>\n

The facts<\/b>: Bloating is never a good time \u2014 and figuring out what\u2019s causing bloating may be even less fun. Food intolerance, a digestive issue, or even hormones can all cause stomach bloating.<\/p>\n

When it comes to whey protein, those who don\u2019t tolerate dairy products may be wary of taking the supplement. After all, whey comes from the cheese-making process, so technically, it\u2019s dairy.<\/p>\n

However, you may not have to give up your favorite whey protein, even if you have a dairy intolerance! You can take several steps to reduce your digestive issues.<\/p>\n