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Does Protein Make You Gain Weight? Everything You Need to Know - Genetic Nutrition

Does Protein Make You Gain Weight? Everything You Need to Know

, by Genetic Nutrition, 6 min reading time

The structural and building block of life, protein has long since become a go-to option for fitness enthusiasts, athletes, and health aficionados. It ideally helps expand muscle mass and control weight. In this blog, you will learn all the basics you need to know about protein, including how it can promote weight gain and which protein powder is ideal for that outcome. 

What is Protein and its Role in Health

Protein turns out to be much more significant for athletes and routine gym goers because it advances muscle development and recovery. This macronutrient is derived from amino acids, which are essentially the structural blocks that hold up your body's tissues and organs. Protein is ideal for various physical functions, including immune system health, muscle healing, and the synthesis of catalysts. 

Read Also: EAA Supplements Vs. Protein Powders: What You Need To Know

How Protein Contributes to Weight Gain

When you intake more calories than your body can eliminate, you end up gaining weight. But instead of simply adding fat, protein coupled with regular exercise can help with muscle-weight gains. It does this through the development of lean muscles, which benefit from an abundance of calories obtained via diverse, healthy sources – in addition to protein. 

Thermic Food Effect

The amount of energy required for supplement processing, absorption, and digestion is called the Thermic Effect of Food (TEF). Protein consumption increases how many calories are used to process and digest it. This, in turn, assists with weight management and muscle building. Aside from lipids (TEF 0-3%) and carbs (TEF 5-10%), protein has a more prominent TEF (20-30%). 

Increase in Muscle Mass

Consuming protein triggers muscle protein synthesis, which advances muscle development, particularly in combination with resistance training. Such weight gain is beneficial and is a result of increased muscle mass and strength as opposed to fat. Muscle tissue is heavier and denser than fat, after all, which means increased total body weight. In this way, through improved synthesis, consuming sufficient protein can progress muscle development and lead to healthy weight gain. 

Appetite Control and Satiety

Since protein is more satiating than fats or carbs, it can assist with reducing your calorie consumption by decreasing appetite. However, it's vital to consume protein with a calorie surplus if you want to put on weight. To guarantee that extra protein assists with muscle development and general weight gain, take an increased number of calories and combine them with relevant exercise routines. 

Read Also: Does Protein Quality Matter? This Is Why BioWhey Stands Above The Rest

Best Protein Powders for Weight Gain

Choosing an ideal protein powder can positively influence your weight gain objectives. The best protein powders for weight gain will let you consume additional calories and convert them into muscle growth for healthy weight gain. Here are some of the protein types to keep in mind:  

Casein Protein

Casein is an outstanding protein for those who want to keep their muscle mass up. To make the most of casein, consume an apt amount just before bed. Because of its slow digestion rate and gradual release of amino acids over several hours, casein is an optimal protein for long-term muscle development and repair. Better recovery and muscle synthesis are enabled due to such delayed nutrient delivery, thereby preventing muscle breakdown during sleep.  

Whey Protein

Whey protein is an ideal choice for post-exercise recovery because it is high in essential amino acids. Your body also retains it rapidly. As long as you are not lactose intolerant, whey protein will be a great quick-processing protein source to advance muscle development and recovery. Branched-chain amino acids (BCAAs), which are vital for muscle development and recovery, are particularly abundant in whey protein. 

Plant-based Protein

These vegan proteins offer a complete protein source without resorting to dairy or animal products. It suits nearly all vegetarian diets, contains fewer carbs, and accommodates people with different dietary restrictions. For those who are lactose intolerant, proteins like hemp, brown rice, and peas are great choices. These plant-based options are ideal for sensitive stomachs because they’re easy to digest and hypoallergenic. 

Mass Gainers

Mass gainers are suitable for anybody looking for a speedy and successful way to deal with increased calorie consumption. These supplements not only offer adequate calorie excess but also advance weight gain and muscle development by using those calories. They combine significant portions of protein with fats and carbs to deliver a high-calorie blend that can meet the exercise and nutrient requirements of strength gainers.


Protein is significant for weight gain, particularly in regard to acquiring muscle mass. Protein powder for weight gain, therefore, depends on your fitness goals, nourishment needs, and personal objectives. You can attain your weight gain objectives by integrating a top-notch protein powder into a well-balanced diet and workout routine. There are different protein types to choose from – whey, casein, mass gainers, or plant-based alternatives. 

Visit the Genetic Nutrition website to explore a range of healthy protein supplements for muscle-weight gain.


  1. Can protein powder alone make me gain weight?

Adding additional calories and essential supplements to your eating routine, not to forget resistance workouts and the best protein powder for weight gain – like mass gainers – can collectively assist with your weight increase targets. Protein powder can help build muscle, while the abundant calories can help you put on healthy fitness-related weight. 

  1. How much protein should I consume daily to gain weight?

Assuming you use ideal protein powder for weight gain, and depending on your particular goals and activity levels, different protein measures may be needed to help you gain weight. Typically, 1.2-2.2 grams of protein per kilogram of body weight is recommended for this purpose. 

  1. Are protein powders suitable for individuals with dietary restrictions?

Protein powders are ideal for people who are on restricted diets. Unflavoured protein powders, as opposed to flavoured varieties, often contain fewer ingredients and allergens, making them ideal for diverse dietary requirements.


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