Protein powder is well-known as a supplement that helps bodybuilders develop significant muscle mass, but that's not its only purpose. Depending on how you use it, protein powder can also aid healthy weight loss or weight gain, contribute calories and substance to a meal replacement and enhance a diet that is not nutritionally balanced.
Nutrition Information
Protein powder is a relatively energy-dense food, meaning it packs a significant number of calories into a small serving size. One 30 g scoop of unflavored protein powder has about 110 calories, 2 g fat, 35 mg cholesterol, 1 g carbohydrates, no fiber, no sugar and 23 g protein. Most protein powder is derived from whey, a dairy byproduct, but there are also varieties available that are entirely plant-based and come from soy, rice, pea or hemp protein.
Weight Loss
Protein powder can be a successful weight-loss aid because lean, low-fat protein is a satiating nutrient that can help you feel full and stay full for extended periods of time. That satiation effect may spur you to consume fewer total calories and gradually build up a calorie deficit. You can achieve more rapid progress by using protein powder as a primary component in a meal replacement shake or smoothie, which is likely to shave even more calories off your daily total.
Weight Gain
If you need to gain weight for any reason, protein powder may help you do so in a safe way. The powder is nutritionally dense and low in saturated fat, cholesterol, sodium and added sugar, so it's a healthier way to add calories to your diet than by snacking on chips or drinking cans of soda. If your weight-gain plan also involves strength training and other exercise, the extra protein you'll get from powder can help you put on lean muscle mass in addition to body fat.
Medical Reasons
If you have poor nutrition, are suffering from a medical condition or need to supplement your diet, protein powder could help fill in some of the gaps. Maria Adams, registered dietitian with the University of Southern California, USC, Hospital, notes that extra protein can help you gain energy, heal quickly from a burn or infection and encourage safe recovery from surgery and illness.
Considerations
Although protein powder has many positive uses, it can also pose potential health risks if you use it as part of a high-protein diet in the long term. Katherine Zeratsky, nutritionist and registered dietitian with MayoClinic.com, notes that following such a diet for longer than several months can increase risks of cancer, heart disease, constipation and diverticulitis. Before you regularly incorporate protein powder into your diet, get approval from your doctor.
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