Whey Protein Make You Fat? 3 Things You Should Know
protein is a highly used supplement among bodybuilders, fitness
enthusiasts and weight loss adherents. Whey comes from milk which
is 20% whey and 80% casein. Casein is a protein found in cheese
for instance in cottage cheese where it's plentiful. During the
cheese making process, whey protein is collected. Whey protein
contains essential amino acids and branched chain amino acids(BCAA's)
which are effective for building lean muscle mass and shedding
body fat as well. The great thing about protein is it's low in
calories, only 4 calories per gram of protein but can keep hunger
pangs at bay, hence should be effective for weight loss. But there
are people who use whey protein and are gaining fat, this is why
the question "can whey protein make you fat?" is raised.
To be honest, there are a few reasons why people are getting fatter
while using whey protein. Here are some of them:
Proper Diet In Place
Some people think that whey protein is a shortcut for losing
weight. Hence they don't pay attention to their diets thinking
just by consuming whey protein will ensure rapid weight loss.
This is wrong. Whey protein is simply protein and it builds
muscles which in turn speed up your metabolism. A fast metabolism
helps burn fat and aids weight loss. But if you're not eating
the right foods, your progress can become stagnant or you can
become fatter. Eating solid nutritious foods should still be
the core of your nutrition while taking whey protein.
Training Hard Enough/Wrong Exercise Routine
If you're not exercising hard enough or following the wrong
exercise routine and taking whey protein while still adhering
to the wrong diet, you can still get fatter. Your goal is to
build muscle and burn excess calories and fat so if you're not
performing high-intensity workouts, you can't expect whey protein
to lose weight for you. Whey protein is highly effective to
repair and rebuild your depleted muscle tissues after a grueling
workout. So take advantage of your whey protein notably post-workout.
Focus on compound exercises and high-intensity interval training(HIT)
which is short bursts of intense exercise sessions for instance
20 push-ups then another 20 push-ups with only 30 seconds rest
in between or fast-paced running for 15 minutes instead of slow-paced
running for 60 minutes. You'll burn more calories with these
Your metabolism is slow. People with a sluggish metabolism have
a tendency to store body fat as compared to burning it. Your
poor metabolism has to do a lot with an improper nutrition routine.
But if you eat muscle-building and fat-burning foods, your metabolism
will skyrocket. Whey protein can help boost your metabolism
but you can't rely on it alone, you still need a wide array
of nourishing foods.
mentioned earlier, protein is low in calories and it's no different
for whey protein. But anything in excess whether it's carbs,
fats or protein can lead to excess body fat although it's more
difficult for protein. Apart other functions, amino acids from
protein are usually used to build new muscle tissues or maintain
your muscle mass but any excess will either be converted to
glucose and used up as energy(notably when your carbs intake
is low), stored as body fat or mostly excreted in the urine.
It's highly unlikely that whey protein will make you fat so
don't worry about that. 1 single scoop of whey protein contains
like 110 grams of calories which isn't much. And the ideal time
to take it is post-workout as a protein shake, other times,
just focus on whole foods. If you are looking for a whey protein
supplement, I recommend you to get a whey protein isolate. Whey
protein isolate is a high quality protein and has the highest
biological value(BV). It is 154 on the BV ladder. The higher
the BV is means the protein is most efficiently broken down,
absorbed and utilized for protein synthesis.