Does Protein Make You Gain Weight? 8 Myths You Can Finally Stop Believing
Protein is at the center of the fitness world, especially when it comes to muscle growth. However, even with all the attention it gets, many myths still surround it, including the question: does protein make you gain weight?
Some of these make beginners cautious about using it, while others cause gym rats to become a little too obsessed.
Today, we’re going to debunk 8 myths about protein so you can start making the most of it.
1. Does Protein Make You Gain Weight?
This is one of the myths that keeps a lot of beginners from getting into high-protein diets and protein supplements. They’re told that excess protein is going to make them gain weight.
You’ve probably heard this myth at some point in your fitness journey, and it might even be preventing you from getting a good amount of protein in your diet.
Well, protein can be converted to fat if it’s not used. However, that’s not likely to happen if you’re working out.
Also, protein is more likely to make you lose weight. When you eat it, it makes your body generate GLP-1s and other hormones that make you feel full. So, you eat fewer calories overall.
Not only does protein not make you gain weight, but it can also be crucial in any weight-loss journey.
2. Does Protein Hurt Your Kidneys?
This is another one that makes beginners freak out. No one wants to invest their time, energy, and money into a journey that is supposed to be about wellness just to ruin their health.
The idea behind this myth is that your kidneys can’t process excess protein, and you develop kidney disease over time.
That’s simply not true.
If your kidneys are healthy, they can handle excess protein perfectly well. The protein is turned into nitrogen, and you urinate it out of your system. That’s it.
The only time high amounts of protein can be bad for your kidneys is if you have a kidney problem. That needs to be handled by a doctor, and it’s far more important than muscle gains or protein supplements.
3. Do Protein Requirements Lower with Age?
Some people think that you need less protein as you age. After all, a lot of elderly people often eat far less than they did when they were younger and live sedentary lifestyles. So, it makes sense, right?
Wrong.
You actually need more protein as you age. As your hormone levels decrease, your muscle mass lowers, as well. This makes you physically weaker.
You need protein to keep your body in good shape throughout the aging process, and when you don’t get it, you can start to experience those stereotypical injuries that many older people suffer from.
4. Are Protein Needs Based on Weight?
One of the simplest ways to calculate protein needs is to weigh yourself. The typical recommendation for a moderately active person is 1 gram of protein per 2 pounds of body weight.
That’s part of the equation, but it’s far too simple.
Your protein needs are based on your activity level, weight, height, age, goals, and a variety of other factors.
If you’re ever trying to figure out how much protein you need, we recommend using a reputable calculator or speaking directly to a nutritionist. Just using the weight equation isn’t enough.
This can even be damaging. If a very light person works out a lot, they can end up getting far less protein than they need. If an overweight person who works out very little uses their weight to calculate protein needs, they can end up eating far more than they should just to get their protein in.
Also read: How to Eat More Protein Snacks Without Gaining Weight
5. Should You Eat Just as Many Carbs as You Do Protein?
Some people get into the fitness lifestyle, look up different dietary plans, and end up thinking they need to consume equal amounts of protein and carbs.
You don’t need to do that.
You need to balance your protein intake against carbs and fat, but you can generally consume far more protein without gaining weight than you can carbs and fats.
It’s all about having the right ratio of macros, and that’s why we highly recommend learning about macronutrients.
6. Is Protein All You Need to Gain Muscle?
Protein is a key part of muscle growth. That’s why so many bodybuilders are constantly trying to increase their protein intake. However, it is not the only thing needed for muscle development.
You do need carbs and fats to grow muscle. Not only are those things important to grow muscle, but they’re important for your health, too.
It’s impossible, but if you were to somehow have a pure protein diet without any other nutrients, your body would quickly develop major issues.
So, don’t get so obsessed with protein that you don’t look for balanced macros. In fact, this is why we add 8 grams of fat and 37 grams of carbs to our protein cookie dough bites. They’re essential, and they help the 15 grams of protein do its job.
7. Protein Makes You Constipated
One thing a lot of people dread when thinking about starting a protein supplement is constipation. There are so many horror stories about not being able to go for days once you start increasing your protein intake. That’s not true.
Protein doesn’t make you constipated. Most people who get constipated on a high-protein diet simply don’t eat enough fiber or drink enough water to have healthy bowel movements.
You can’t just eat chicken breasts and protein snacks all day. You need water and a balanced diet with fiber in it.
8. Does Protein Need to Be Balanced Against Calories?
There’s one myth that floats around on the internet, causing people to avoid perfectly good protein options. Some folks say that if you add a 0 to the end of the protein value and it’s not higher than the calorie count, it’s a bad source of protein.
That’s not necessarily true. IIFYM plans don’t bother with calories at all, and even if you’re counting calories, it’s far more important to ensure you have enough protein, fat, and carbs in your diet.
Try Fuul Today
Does protein make you gain weight? Not with the right snack.
If you’re looking for a high-quality protein option that tastes great and supports your fitness goals, protein cookie dough bites have you covered. Each bite balances 15 grams of protein with carbs and healthy fats, giving your body the fuel it needs without unwanted weight gain.
FUUL delivers this perfect balance.
Available in birthday cake and chocolate chip flavors, they make hitting your macros enjoyable.
Contact us today and take the guesswork out of protein for muscle growth, recovery, and consistent results!