{"id":8094,"date":"2025-08-19T00:00:40","date_gmt":"2025-08-19T00:00:40","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8094"},"modified":"2025-08-19T16:02:46","modified_gmt":"2025-08-19T16:02:46","slug":"can-whey-protein-make-you-gain-weight-or-even-fat-time-to-bust-a-myth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/can-whey-protein-make-you-gain-weight-or-even-fat-time-to-bust-a-myth\/","title":{"rendered":"Can Whey Protein Make You Gain Weight, or Even Fat? Time to Bust a Myth!"},"content":{"rendered":"\n<p>The term whey protein is often associated with weight lifting and body building, as it is known to help build and repair muscle tissue. Whey protein as a nutritional supplement has therefore become very popular in recent years.<\/p>\n\n\n\n<p>The question often comes up whether the consumption of whey protein can make you gain weight, or even fat.<\/p>\n\n\n\n<p>The answer to this question is not that simple, so let\u2019s first have a closer look at what whey protein is and what the health benefits and the potential side effects are.<\/p>\n\n\n\n<p><strong>Quick Navigation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><em><strong>What Is Whey Protein?<\/strong><\/em><\/li><li><em><strong>Foods That Contain Whey Protein<\/strong><\/em><\/li><li><em><strong>Types of Whey Protein Supplements<\/strong><\/em><\/li><li><em><strong>Health Benefits of Whey Protein<\/strong><\/em><\/li><li><em><strong>Potential Side Effects of Whey Protein<\/strong><\/em><\/li><li><em><strong>Whey Protein Alternatives<\/strong><\/em><\/li><li><em><strong>Can Whey Protein Make You Fat or Gain Weight?<\/strong><\/em><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wheyprotein\">What Is Whey Protein?<\/h2>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Whey_protein\" rel=\"noreferrer noopener\" target=\"_blank\">Whey protein<\/a>&nbsp;is the protein type that is isolated from whey, a watery substance that is a by-product of the cheese making process.<\/p>\n\n\n\n<p>It\u2019s considered a&nbsp;<strong>complete protein<\/strong>&nbsp;that contains all 9 essential amino acids. Depending on the type of whey protein (see further below), it is also low in lactose.<\/p>\n\n\n\n<p>It\u2019s often marketed as a food supplement to improve athletic performance, especially weight lifting and body building.<\/p>\n\n\n\n<p>Whey protein is also often used as a milk replacement, because milk contains lactose and casein, and is therefore suitable for people with lactose intolerance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"foods\">Foods That Contain Whey Protein<\/h2>\n\n\n\n<p>There are quite a lot of different types of foods that contain some level of whey protein, so you don\u2019t always need to rely on supplements.<\/p>\n\n\n\n<p>Let\u2019s go through some of the most popular foods that contain a good amount of whey protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cheese<\/h3>\n\n\n\n<p>All types of cheeses contain some level of whey protein because of the milk processing. Ricotta cheese has one of the highest amounts, around 28 grams per cup.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_9259\"><img decoding=\"async\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/01\/cheese.jpg\" alt=\"Cheese is an excellent source of whey protein\" class=\"wp-image-9259\"\/><figcaption>Cheese is an excellent source of whey protein<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Milk<\/h3>\n\n\n\n<p>Milk contains both casein (slow-digesting) and whey protein (fast-digesting). Milk is also high in lactose and can cause gastrointestinal discomfort or other allergic reactions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Yogurt<\/h3>\n\n\n\n<p>Yogurt comes from milk and therefore contains whey protein. Yogurt also contains probiotics that keep the bacteria in your gut healthy.<\/p>\n\n\n\n<p>Make sure you get plain yogurt or\u00a0<a href=\"https:\/\/www.healthyfoodtribe.com\/greek-yogurt\/\">Greek yogurt<\/a>\u00a0for the best health benefits. Plain yogurt contains around 12 grams protein and Greek yogurt up to 20 grams per cup.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"types\">Types of Whey Protein Supplements<\/h2>\n\n\n\n<p>There are in fact different types of whey protein, each with their own benefits, quality levels and price tags.<\/p>\n\n\n\n<p>Let\u2019s have a look at the three main types of whey protein supplements.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. WPC \u2013 Whey Protein Concentrate<\/h3>\n\n\n\n<p>This is the most standard type of whey protein that contains a high percentage of lactose (between 4 and 50%). The percentage of protein is between 25 and 90%, depending on the product. WPC is ideal for those who are just starting out with protein supplements and want to see how it helps with their workouts and overall health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. WPI \u2013 Whey Protein Isolates<\/h3>\n\n\n\n<p>This type of whey protein is the purest form that contains no lactose. The percentage of protein in WPI is between 90 and 95%. WPI is usually more expensive than WPC, but the quality is better and it absorbs quicker than WPC. WPI is also ideal for those who are lactose intolerant.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. WPH \u2013 Whey Protein Hydrolysate<\/h3>\n\n\n\n<p>Hydrolysed whey protein is the most sophisticated and usually most expensive protein supplement available. WPH contains peptides (protein chains) that are more easily absorb-able, even more so than with WPI. It can however contain a small percentage of lactose.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Whey Protein Supplements from Naked Nutrition<\/h3>\n\n\n\n<p>If your lifestyle requires additional whey protein intake, I would always recommend to go as clean as possible. Lots of protein supplements are loaded with nasty extras to make things taste better and to keep the production process as cheap as possible. Stick to reputable protein supplement brands and take a very good look at the label.<\/p>\n\n\n\n<p>A brand that I would highly recommend is&nbsp;<a href=\"https:\/\/shareasale.com\/r.cfm?b=1150909&amp;u=1094174&amp;m=78253&amp;urllink=&amp;afftrack=\" rel=\"noreferrer noopener\" target=\"_blank\">Naked Nutrition<\/a>. The name is pretty self-explanatory. Naked Nutrition prides itself in manufacturing&nbsp;<strong>clean products with only the purest ingredients<\/strong>. They not only strip out unnecessary \u2013 and often nasty \u2013 ingredients, but they also stay clear from costly marketing campaigns.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.amazon.com\/dp\/B00NBDMN8U?tag=healthyfoodtribe-20&amp;linkCode=ogi&amp;th=1&amp;psc=1\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/m.media-amazon.com\/images\/I\/51YzBGEy93L.jpg\" alt=\"Grass Fed Whey Protein from Naked Nutrition\"\/><\/a><\/figure>\n\n\n\n<p>Instead they try and keep their products simple, the way they should be. If you buy protein supplements from Naked Nutrition then you\u2019ll know exactly what you\u2019re getting. The purest protein and nothing else.<\/p>\n\n\n\n<p>Their&nbsp;<a href=\"https:\/\/shareasale.com\/r.cfm?b=1308102&amp;u=1094174&amp;m=78253&amp;urllink=&amp;afftrack=\" rel=\"noreferrer noopener\" target=\"_blank\">Grass Fed Whey Protein<\/a>&nbsp;comes from dairy cows with a&nbsp;<strong>100% grass-fed<\/strong>&nbsp;diet. The milk is non-GMO and&nbsp;<strong>free from any artificial or growth hormones<\/strong>. Grass-Fed protein is clean, pure and suitable for those that want to build lean muscle and speed up the recovery process after a workout.<\/p>\n\n\n\n<p>This whey protein supplement gives you\u00a0<strong>25 grams of protein<\/strong>\u00a0and 5.9 grams of BCAA\u2019s (Branched Chain Amino Acids) per serving.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"healthbenefits\">Health Benefits of Whey Protein<\/h2>\n\n\n\n<p>What are some of&nbsp;<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/263371.php\" rel=\"noreferrer noopener\" target=\"_blank\">the benefits of consuming whey protein<\/a>?<\/p>\n\n\n\n<p>The main benefit of using (whey) protein is that it helps to increase muscle mass and improve athletic performance. Whey protein is a complete protein, which means that it contains all 9 essential amino acids.<\/p>\n\n\n\n<p>Essential amino acids cannot be produced by the human body and must therefore come from food we consume. Amino acids help us to perform better and build muscles faster.<\/p>\n\n\n\n<p>Whey protein has also been shown to increase bone density. According to&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8670301\/\" rel=\"noreferrer noopener\" target=\"_blank\">this study<\/a>, whey protein stimulates osteoblasts and helps activate the bone building process.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_9260\"><img decoding=\"async\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/01\/weight-lifting.jpg\" alt=\"Whey protein supplements to support strength training\" class=\"wp-image-9260\"\/><figcaption>Whey protein helps to increase muscle mass<\/figcaption><\/figure>\n\n\n\n<p>Another surprising effect of whey protein is that it helps to reduce hunger.<\/p>\n\n\n\n<p>According to&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17593904\/\" rel=\"noreferrer noopener\" target=\"_blank\">this study<\/a>, consuming this type of protein results in a reduction of the hormone&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Ghrelin\" rel=\"noreferrer noopener\" target=\"_blank\">ghrelin<\/a>, which is also referred to as the \u201chunger hormone\u201d.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sideeffects\">Potential Side Effects of Whey Protein<\/h2>\n\n\n\n<p>When you consume too much whey protein, more than your body needs or more than your body can handle, this can lead to negative side effects.<\/p>\n\n\n\n<p>It is a misconception to believe that the more whey protein you consume, the more muscle mass you will build up. Unfortunately it doesn\u2019t work that way.<\/p>\n\n\n\n<p>On average, a healthy person should consume around 0.8 grams of protein per kilogram of their body weight.<\/p>\n\n\n\n<p>When doing consistent strength training, this amount can be increased to 1 gram of protein per kilogram of their body weight.<\/p>\n\n\n\n<p>Professional weight lifters and body builders will consume much more than this but that is because their training regime requires such a big amount of protein.<\/p>\n\n\n\n<p>What are some of the potential side effects of consuming too much whey protein?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Development of kidney stones:<\/strong><br><a href=\"https:\/\/www.health.harvard.edu\/blog\/5-steps-for-preventing-kidney-stones-201310046721\" rel=\"noreferrer noopener\" target=\"_blank\">Kidney stones<\/a>&nbsp;are basically calcium deposits in you kidney that your body needs to get rid of (you need to pee them out). People on a low carb and high-protein diet may be more vulnerable to the development of kidney stones. You can prevent this with a balanced diet and moderate intake of whey protein.<\/li><li><strong>Stomach pains and constipation:<\/strong><br>This appears to happen frequently, especially when you are just starting out with whey protein supplements. If you\u2019re mixing whey protein with milk, maybe try water instead to reduce the irritation.<\/li><li><strong>Bloating:<\/strong><br>This is also a side effect that appears to be common with people who take whey protein. It\u2019s not something to worry about and it will eventually go away.<\/li><\/ul>\n\n\n\n<p>Other commonly reported side effects are headaches, migraines, fatigue and loss of appetite.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"alternatives\">Whey Protein Alternatives<\/h2>\n\n\n\n<p>Whey protein is of course not the only type of protein powder you can use as a protein supplement. Here are some other popular protein powders:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Casein Protein Powder<\/h3>\n\n\n\n<p>Unlike whey, casein is a type of protein that your body breaks down very slowly, usually somewhere between 5 and 10 hours. Casein is therefore not very suitable as a supplement post-workout, because your body is in need of quick nutrients in that situation.<\/p>\n\n\n\n<p>Casein is often used as a meal replacement and because it breaks down slowly, it\u2019s ideal to consume before going to bed. Other than that, casein and whey are very similar protein types. Both casein and whey come from dairy products.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Soy Protein Powder<\/h3>\n\n\n\n<p>Soy protein is a great choice for those who are lactose intolerant or for vegans, as it\u2019s completely plant-based. The downside of soy is that it\u2019s heavily processed and often genetically modified.<\/p>\n\n\n\n<p>Just like whey protein, soy protein contains all of your essential amino acids and is therefore considered a complete protein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hemp Protein Powder<\/h3>\n\n\n\n<p>As the name suggests, hemp protein is derived from hemp (cannabis plant) seeds. While hemp protein is not a pure source of protein, it\u2019s still considered a complete protein, rich in omega-3 and omega-6 fatty acids, perfect for vegetarians and vegans.<\/p>\n\n\n\n<p>It\u2019s also an expensive protein powder as cannabis is not grown on a large scale and often needs to be imported. Hemp protein is still a relatively new product on the market.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Brown Rice Protein Powder<\/h3>\n\n\n\n<p>Yes, brown rice also contains protein. While brown rice protein is not a complete protein, it\u2019s considered a healthy protein option, high in complex carbohydrates, vitamin B and fiber.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_9258\"><img decoding=\"async\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/01\/brown-rice.jpg\" alt=\"Brown rice is a good source of protein\" class=\"wp-image-9258\"\/><figcaption>Brown rice is also a good protein source<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pea Protein Powder<\/h3>\n\n\n\n<p>Even peas contain protein. Pea protein powder is 100% plant-based and fat and cholesterol free, and it\u2019s very affordable too. Pea protein, however, isn\u2019t a complete protein so it should be paired with other protein sources.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion\">Can Whey Protein Make You Fat or Gain Weight?<\/h2>\n\n\n\n<p>No, whey protein doesn\u2019t make you fat. Whey protein itself will not make you fat or gain weight, because there is nothing in it that actively causes an increase in fat storage. Whey protein is simply a type of food, just like eggs, chicken and fish.<\/p>\n\n\n\n<p>Combined with a proper work-out regime, whey protein can certainly make you gain weight. But this is because your muscle mass is increasing and your body fat is decreasing, which can result in a net weight gain.<\/p>\n\n\n\n<p>Protein deficiency, on the other hand, can lead to weight loss but for all the wrong reasons. Protein deficiency will lead to muscle wastage because your body is trying to get protein from your muscles.<\/p>\n\n\n\n<p>This can then result in weight loss, but this is obviously not the type of weight loss you should aim for.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.healthyfoodtribe.com\/wp-content\/uploads\/2020\/01\/whey-protein-powder-scoop.jpg\" alt=\"Scoop of whey protein powder\" class=\"wp-image-9261\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Final Thoughts<\/h2>\n\n\n\n<p>Whey protein is an essential nutrient that plays an important part in a balanced diet. Protein helps to increase and maintain muscle mass and helps strengthen bones. Protein deficiency can cause major health issues.<\/p>\n\n\n\n<p>Moderation is key with everything and the same applies to whey protein. As a dietary supplement, whey protein works wonders for athletes, especially weight lifters and body builders, but over-consuming protein without a proper work-out regime will not do you any good and will not magically increase muscle mass.<\/p>\n\n\n\n<p>Whey protein will not make you fat, just like chicken, eggs and fish won\u2019t make you fat. Even if you don\u2019t do strength training, whey protein as a supplement can still benefit you when your regular diet doesn\u2019t provide you with sufficient protein.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The term whey protein is often associated with weight lifting and body building, as it is known to help build [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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