Protein powder is a supplement that helps you fit extra protein into your diet. It comes in a variety of types, including whey, egg, soy, pea, hemp and rice. The powders come in a variety of flavors ranging from plan to chocolate fudge. You can add them to smoothies, soups, oatmeal, baked goods and casseroles. Protein powder does contain calories, but when used in moderation can help augment a weight management program rather than make you fat.
Weight Gain
Weight gain happens when you eat more calories than you burn daily. Most plain protein powders contain between 80 and 130 calories per serving. Since 1 lb. equals 3,500 calories, if you add this number of calories over and beyond what you burn daily, you could gain between 8 and 13 lbs. during the course of a year. If you account for the added calories from the protein powder and cut back an equal number of calories somewhere else in your diet, you should not experience this gain.
Considerations
Protein powder can become fattening when you combine it with other foods. Some smoothies, even homemade ones including one banana, 1 tbsp. of honey, 1 cup of berries, 1 cup of low-fat milk and one scoop of protein powder can top 450 calories. Making baked goods, such as cookies or granola bars, with protein powder may up their protein content -- but they will still contain significant calories from the sugar, flour and fat. Commercial protein shakes containing protein powder may contain added sugar and supplemental carbohydrates and contain 200 to 400 calories per 1-cup serving. If you use these post-workout or as a snack, you may be out-eating any activity or exercise you do and gain weight.
Uses
Use protein powder to manage your weight by counting it as part of your daily calorie needs. If you enjoy smoothies made with protein powder, stick to making them with protein powders with no added sugar or carbohydrates, fresh fruit, skim milk or nonfat yogurt. Make a smoothie as a replacement for, not in addition to breakfast. Or, create one with half of a banana, ½ cup of strawberries, 1 cup of skim milk and one-half scoop of powder for a light 200-calorie snack. Eat baked goods made with protein powder in moderation, consuming them as occasional treats rather than dietary staples.
Protein Needs
Protein is an essential macronutrient that should make up between 10 and 35 percent of your daily calories, advises the Institute of Medicine. For a typical 2,000-calorie diet, this is 50 to 175 g per day. Protein powders contain between 8 g for vegan proteins such as pea or rice, and 25 g for whey or soy, per serving. If you eat 3 to 5 oz. of meat, fish, beans or poultry two times daily -- you likely get plenty of protein and do not need supplementation.
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