Do protein shakes make you gain weight without working out?
This is a question you might be asking if you are drinking protein shakes, not working out, and are worried about gaining weight.
On the other hand, you might be wondering whether protein shakes can help you to build muscle, without having to work out.
Whichever it is, this guide will provide you with the answer you are looking for.
Protein shakes are one of the most popular supplements in the world. Not only are they used by gym regulars and bodybuilders for building muscle, but people who simply want, or need, to increase their protein intake.
Protein shakes are simply protein in drinkable form. Bought as powders, these are easily diluted in water or milk, or both, making them quick and convenient.
Whether you want to build muscle, or are worried about surplus calories from protein shakes, make sure to read on.
Protein Shake Benefits
First, what are the benefits of protein shakes?
Protein is an organic compound that forms all muscle tissue. It is essential for the general health and functioning of our muscles, as well as for increasing muscle size.
Protein shakes, therefore, are a protein supplement that can provide all of these benefits in convenient liquid form.
For people who want to put on more muscle mass, or people who do not get enough protein in their diet, protein shakes are an easy solution.
Protein powders, such as whey protein, are easily diluted in water. Due to their popularity, there are also many different flavors of protein shakes. Protein powders are widely accessible online and in stores, with no real downsides or side effects.
Are Protein Shakes Bad For Weight Loss?
Can protein shakes be bad for weight loss? The answer to this question is that it depends.
Popular protein shakes, such as whey protein, do contain calories. On average, you can expect to consume between 100 and 150 calories from 1 serving (scoop) of whey protein powder.
Of course, the number of calories will increase with the more protein shakes you choose to consume – as well as if you add extra ingredients, such a milk, to your shake.
While you will consume more daily calories by drinking a daily protein shake, this will not be a problem if you fit it into your daily calorie intake.
In other words: if you can consume the extra calories from a protein shake and still remain under your maintenance calories, or stay in a caloric deficit, you will not gain weight.
Weight Loss Explained
Didn’t quite catch that last part about maintenance calories and calorific deficit? No problem – we’ll explain it here.
If you are worried about gaining weight from protein shakes, the solution is to make sure the calories from the protein shake won’t put you in a caloric surplus.
Based on your age, weight, and height, you will have a general daily calorie intake you need to consume to remain at the same weight. This number is called your maintenance calories, and you can find it out using an online calorie calculator.
Simply put, if you go over your daily maintenance calories, you will eventually gain weight. If you consume less than your daily maintenance calories, you will eventually lose weight.
So, if you’re drinking protein shakes and don’t want to gain weight, just make sure the added calories don’t make you exceed your daily maintenance calories.
Are Protein Shakes Good For Weight Gain?
In theory, yes – protein shakes are good for weight gain, because they can help you to build muscle.
More muscle mass, after all, means more weight. So, if you are looking to put on muscle size, protein shakes, which are packed with protein content, can help you to do that.
At the same time, if you are looking to bulk up (increase muscle and fat), the protein and calorie content of protein shakes will help you to gain weight and size.
For bulking in particular, the added calories of protein shakes – together with a daily caloric surplus (explained above) – will prove to be highly effective for weight gain.
Muscle Growth Explained
If you are drinking protein shakes to gain muscle – while working out or not – here are a few things to know about muscle growth.
Protein is what makes up muscle tissue. For this reason, taking protein shakes is going to help you increase muscle tissue and have bigger muscles.
At the same time, muscle size can also be increased by working out. This is because when you put your muscles under tension (through resistance training), your muscle fibers tear and break down.
Through high-quality sleep and nutrition, your muscles then repair and grow bigger in size.
For best muscle growth results, working out and supplementing protein shakes is going to increase muscle size faster.
Frequently Asked Questions
Do Protein Shakes Have Side Effects?
There are no real side effects of protein shakes. Protein shakes mainly contain organic ingredients for benefitting muscle growth, which are not harmful to the body – even if consumed in excessive amounts.
The main disadvantage of protein shakes is possible weight gain (body fat) due to the calorie content – typically between 100 and 150 calories per powder serving – but this will only happen if you consistently stay in a caloric surplus.
Does Protein Make You Gain Weight?
Consuming protein, which is a natural compound of the body that forms all muscle tissue, can make you gain weight, simply because protein has the ability to strengthen muscle tissue and increase muscle size. For many, this is not a bad thing.
Protein shakes, on the other hand, can make you gain body fat, in addition to increasing muscle size, due to their calorie content. An increase in body fat will only happen, however, if you consistently remain in a caloric surplus.
Is It Bad to Drink Protein Shakes Everyday?
There are no harmful side effects to protein shakes, so it is not bad to drink protein shakes every day. Protein shakes simply provide additional protein to your diet if you want to increase protein intake or build muscle.
But while protein shakes provide a convenient source of protein in liquid form, protein shakes are not to be substituted for a healthy, well-balanced diet. This is because protein shakes do not contain all the nutrition necessary for the body to function optimally.
Conclusion
In short: protein shakes can make you gain weight by increasing your muscle size. By putting on more muscle due to having an increased protein intake, you are going to put on more weight.
At the same time, protein shakes can also make you gain weight due to their calorie content. However, if you are worried about increasing body fat, this can be avoided by simply making sure to stay under your maintenance calories.
