Protein powder is a dietary supplement most often made from whey, soy, rice, hemp or egg. If you are trying to gain weight in the form of lean muscle, protein powder -- especially whey, soy and egg -- can be an asset. If you consume it in moderation, protein powder can also play a role in preventing weight gain.
Calories
If you choose plain protein powder, with no added sugars or carbohydrates, one scoop contains between 80 and 130 calories, depending on the type and brand. To gain weight, you need to consume more calories than you burn. If you account for the calories from the protein powder in your meal plan and do not exceed your daily needs, it should not cause weight gain.
Weight Gainers
Some protein powders are labeled as "weight gainers." These powders contain 50 g or more of protein per serving along with as much as 1,200 calories. Mixing weight gain powders into milk or juice increases the calorie count. It takes an additional 3,500 calories to gain 1 lb. of weight. If you add these weight gainers to a diet that contains just enough calories to maintain your weight, one serving per day should yield about a 2.4 lb. weight gain in a week. Pair use of these powders with regular exercise, particularly strength training, to help you put on more muscle than fat.
Considerations
Often, it is not the protein powder that causes weight gain, but the way you prepare it. A smoothie made with a scoop of protein powder, a banana, 1 cup of berries, 2 tbsp. of nut butter, 1 1/2 cups of soy milk and 1 tsp. of flaxseed oil contains about 650 calories. If you are watching your diet, this could amount to as much as half of your daily calorie needs.
Strategy
If you need to gain weight, a plain or weight-gain protein powder mixed into a high-calorie smoothie can be a healthy way to boost your calorie intake. The rest of your high-calorie day should feature whole, natural foods that are calorie dense, such as lean proteins, whole grains, nuts, seeds, dairy and plant oils. If you are trying to prevent weight gain, protein powder can also help. Blend it into a 250-calorie snack with half of a banana, 1 cup of skim milk and 1/2 cup of strawberries or simply shake with water or unsweetened almond milk. The protein can help make you feel full so you eat fewer calories during the day. Make sure you count these calories as part of your daily allotment, and curb your intake of other foods accordingly.
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