As the Harvard School of Public Health explains, high-protein diets are becoming ever more popular. Whether your goal is to lose weight, gain weight or maintain your current weight, protein is essential in your diet. The rise in popularity has given rise to a host of protein-based dietary supplements, including protein powders. It is critical that you understand how and why to use protein supplements, otherwise unnecessary supplementation may cause you to gain weight.
Fat Gain
Taking protein powder or protein-based dietary supplements will not directly make you fat, but consuming excessive amounts of protein your body doesn't need for growth and repair will cause fat gain. Vanderbilt University explains that while it's not as calorie-dense as fat, dietary protein still has calories. Any consumption of calories beyond your body's requirement will result in fat storage, even if these calories are from protein. If you continue to consume excessive amounts of protein, without exercising to increase your caloric requirements, the fat gain will continue.
Protein Requirements
Knowing and understanding your protein requirement is critical to effectively using a protein dietary supplement. Rice University states general protein requirement guidelines based on your level of physical activity. Your protein requirement in grams if you are a sedentary adult is 0.4 times your body weight in pounds. Your protein requirement in grams if you are an active adult is 0.4 to 0.6 times your body weight in pounds. If you are a growing athlete or an adult trying to build lean mass, your protein requirement in grams is 0.6 to 0.9 times times your body weight. For example, a 180 lb. adult who is trying to build lean muscle by weight lifting in the gym should consume between 108 g and 162 g of protein per day.
Unnecessary for Most People
Many people, even the most physically active gym-goers greatly overestimate their protein requirements. According to the University of Florida, while it is true that athletes or adults trying to build lean mass require more dietary protein than the average adult, protein supplements are generally unnecessary. You should easily be able to meet your protein requirement with a balanced diet. Certain special populations, such as vegetarians, may benefit from a protein supplement since their diets do not include large amounts of complete proteins. Talk to your doctor or a registered dietitian to see if you need a protein supplement and how to incorporate it into your diet.
Other Side Effects
Excessive amounts of protein can also cause several other undesirable side effects. Although eating too much protein does not cause kidney damage, it can put stress on your kidneys, notes Vanderbilt University. Excess protein can cause stomachaches and dehydration because your body requires more water to break down the protein. Consuming too much protein can also deplete your calcium levels and predispose you to osteoporosis.
References
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- Georgetown University: Protein -- What Does it Do?
- Rice University: Protein Requirements for Athletes
- University of Florida; Food and Fitness: Myths and Truths; Linda B. Bobroff
- Vanderbilt University: How Much Protein Do Athletes Need?; Lee Knight Caffery
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