However, the resulting weight gain is likely due to fat vs. added muscle mass.
More muscle mass adds to overall body weight, and muscle is denser than fat.
However, individual needs vary based on age, sex, activity level, and overall health.
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It’s also important to note that eating excessive protein can have negative consequences.
Many fitness enthusiasts will tell you that timing your protein intake around workouts is essential for lean muscle building.
Still, research suggests thattiming isn’t as importantas consuming adequate amounts of protein.
Other Causes of Weight Gain
It’s normal to experience weight changes during different stages of life.
Eating Protein to Lose Weight
you might use a protein-rich diet tosupport weight lossgoals.
In addition to supporting lean muscle mass growth, protein plays a crucial role in promoting satiety.
A higher protein intake can help preserve lean muscle mass, even if your goal is weight loss.
Your body uses more energy (calories) to digest protein than it does to digest fats and carbohydrates.
Thus, eating a high-protein diet potentially increases the amount of calories your bodyburns.
Combining a protein-rich, nutrient-dense diet with regular physical activity is an effective and sustainable approach to weight loss.
Speak with a registered dietitian, who can help you determine your protein needs to support weight loss.
Burning Fat
Increasing protein intake can help promote fat-burning and support weight loss efforts.
Proteins have a higher thermic effect than carbs and fat.
This means that your body uses more energy while digesting and absorbing protein than when you eat other macronutrients.
But eating a lot of high-calorie junk food is not the healthy way to go about it.
When increasing your overall calorie intake to promote healthy weight gain, eat quality, protein-rich foods.
Pair protein foods with healthy fats and complex carbohydrates to get the most nutrition.
Consider incorporating these protein sources into smaller, frequent meals throughout the day vs. three large meals.
These frequently contain 20 to 30 grams of protein per serving.
Overall, used sparingly, protein shakes can be a convenient supplement for various body composition goals.
Just verify that they complement a balanced, nutrient-dense diet instead of replacing whole foods entirely.
Choosing high-quality protein sources and including variety in your diet is important.
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