Among the most popular dietary supplements are whey protein shakes and powders. Unfortunately, there is also a great deal of misinformation that has accompanied the popularity of these supplements. If you are considering purchasing whey protein supplements or if you currently take them, you should be familiar with how to incorporate these shakes into your diet to work with your fitness goals. Please talk to your doctor before purchasing whey protein shakes or any other dietary supplements.
Nutritional Facts
Nutritionally speaking, whey protein is actually a low-fat and low-carbohydrate dietary supplement. According to Vanderbilt University, whey protein has the high biological value of any type of protein. Biological value is a measure of how well a protein absorbs in your body. Furthermore, whey protein is made from milk protein but has no fat or lactose. With almost no fat or carbohydrates and with just four calories per gram, whey is an ideal lean protein.
Weight Gain and Protein
Even though whey protein is a low calorie lean protein source, it can still cause you to gain fat. The Boston College Eating Awareness Team states "excess protein intake leading to excess calorie intake can lead to fat gain." If you consume more calories than you burn, you will gain weight. If you are not exercising -- especially if you are avoiding resistance or strength training -- this weight gain may be in the form of fat. Whey protein shakes, however, will not make you fat unless you regularly exceed your dietary requirements for calories.
Protein Requirements
In order to correctly incorporate whey protein into your diet, you need to know your overall dietary protein requirement. Exceeding this requirement may promote fat storage. The protein requirements, in grams, for sedentary adults is 0.4 times body weight, in kilograms, according to Rice University. For active adults, protein requirements in grams, are 0.4 to 0.6 of their body weight. If you are an athlete or an adult that is strength training to build muscle your protein requirements in grams are 0.6 to 0.9 times body weight. These protein requirements are usually far less than than most people expect.
Bottom Line
As Rice University explains, excess protein, whether in the form of solid food or supplement powder, will not help you build more muscle and certainly will not help you lose weight. You will need to speak to your doctor or a registered dietitian to determine your protein and caloric requirements based on your fitness goals and current level of physical activity. Nutrition specialists at Colorado State University feel that protein supplements are "unnecessary and not recommended," because it is likely that you already fulfill them from solid foods alone.
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