[Muscle-building diet myth] Drinking too much protein powder = easy to gain weight

🔥 Calorie balance and the principles of weight loss and muscle gain | Will protein powder make you fat? An article explains

📊 Calorie balance is key

• 🍚Calorie intake: total calories consumed daily from food, drinks, and protein powder
• 🏃 Calorie consumption: daily metabolism, activities, and exercise calories consumed
• 📝Key principles:
  • 🔻Calorie deficit (expending more than you consume) → weight loss
  • 🔺Calorie surplus (more intake than expenditure) → weight gain or muscle gain

🏃‍♀️ A calorie deficit is a must for weight loss

• When your daily intake of calories is less than your daily consumption of calories, your body will use its fat reserves to naturally lose weight and fat🏆
• For example: If you consume 2000 calories a day and only eat 1700 calories, you will lose weight in the long run.

💪 Gaining muscle/weight requires a caloric surplus

• When your daily calorie intake is greater than your daily calorie consumption, your body will store the excess calories, which can help you gain muscle with training (💪+🍽️)

🥤 Will I get fat if I drink too much protein powder?

• As long as the total daily calories do not exceed the standard, drinking Protein powder won’t make you fat! 🚫🍔
• What really makes you fat is "total calorie intake exceeds body consumption"
• Protein powder is just a nutritional supplement to help you reach your protein intake target

🥚 Protein is particularly important when losing fat

• When losing weight, you should maintain adequate protein intake to help retain muscle💪, increase satiety🍽️, and reduce metabolic decline
• Recommended Protein Computer Calculate your own ideal protein intake📏

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💡 Tips

• 💡 Fat loss period: 1.5-2 grams of protein per kilogram of body weight per day
• 💪 Muscle-building period: 1.8-2.3 grams of protein per kilogram of body weight per day
• 📈 You can fine-tune it according to your exercise volume and training intensity

It is more effective to take protein in multiple meals. Protein powder can make up for the deficiency, but the main meal should include high-protein foods such as chicken breast, fish, eggs, tofu, etc.🍗🐟🥚

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🚀 CTA: Calculate your protein needs instantly👇

👉 Free Protein Requirements Calculator

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Summarize:
🥤 Protein powder will not automatically make you fat, the most important thing is to control the total daily calorie intake. To lose fat and lose weight, you must have a calorie deficit and maintain sufficient protein intake, so that you can keep your body lines healthily! 💯

If you need a list of high-protein and low-calorie foods/menu suggestions, please feel free to ask me 🙌
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