Protein Powder for Weight Gain

“Protein Powder for Weight Gain” was written by Genevieve Bowman, RDCS & edited/reviewed by Aly Bouzek, MS, RDN.  

Quality nutrition and a healthy lifestyle are crucial for all ages. Older adults are at greater risk for chronic diseases and health conditions related to aging and malnutrition.  

The causes of malnutrition in older adults rise from a combination of physical, social, and physiological changes.

Older adults face numerous age-related physical changes that may affect their nutrition status. These can include:

• reduced appetite due to changes in taste and smell
• medications
• difficulty chewing or swallowing
• poor dental health
• illness
• general decline in health 

When eating is difficult or unappealing, it can become challenging to find foods you like that will support your health. 

Importance of Protein for Older Adults

Along with carbohydrates and fats, protein is a necessary nutrient for life. 

Protein:

• supports a healthy immune system
• promotes healing
• prevents muscle wasting
• optimizes bone mass

Some of the amino acids (building blocks) of protein are not made by our bodies, so we must get them from the foods we eat. 

Protein Supports Immunity and Wellness

Protein helps power the immune cells of your body so that they can fight off infections and harmful bacteria. Without enough protein in your diet, your immune system will be low – putting you at risk for illness. 

Overall wellness is also supported by protein. A diet lacking sufficient proteins can leave you feeling weak and fatigued.

Protein Promotes Healing and Body Tissues

Protein is essential for building and repairing the tissues of the body such as your hair, skin, bones, and organs. When healing from surgery, injury, or illness, protein helps to build new tissues and fight off infections. 

Protein also helps balance fluid levels and carry oxygen throughout the body. Adequate body fluid and oxygen levels are needed to support all of your body functions and to help speed up the healing process.

Protein Supports Healthy Muscle and Body Mass

Older adults are at risk for a condition called sarcopenia.

This is an unintentional loss of muscle mass and strength.

This can begin as early as in your 30s and can progressively worsen with age.

Protein intake, particularly when combined with exercise, can help prevent or even rebuild the loss of muscle and body mass.

How Much Protein Do Older Adults Need?

Current research indicates that older adults likely need higher amounts of protein compared to younger adults. (1) More protein is needed to combat age-related muscle and weight loss and to support body functions. 

Those with chronic medical conditions also need increased amounts of protein to prevent muscle wasting.

Prominent research studies suggest that older adults should obtain 1.0-1.2 grams of protein per kilogram of body weight (or 0.45-0.55 grams of protein per pound of body weight). 

During times of illness or injury, older adults may require even higher amounts of protein to help them heal and recover. Examples of this may include recovery from surgery, during a hospital stay, or while undergoing cancer treatments.

However, some conditions may require lower amounts of protein such as kidney disease or liver disease. Be sure to consult with your physician or registered dietitian on the appropriate amount of protein for you.

How Can Protein Powder Help with Weight Gain

Many older adults do not consume the minimum amount of protein for healthy function and weight maintenance.

They may find it challenging to increase their daily intake due to reduced appetite or difficulties with chewing or swallowing foods.

That brings us to protein powder and how it can be an important tool for supporting weight gain in older adults.

Protein Powder Benefits

• Convenient and easy to use
• Can be mixed into a variety of beverages and foods
• Easily digested
• Supplies additional protein, calories, and nutrients to support nutrition status
• Ideal for those with swallowing difficulties
• Many options to meet individual needs

Protein Powder Considerations

• Some may be high in added sugars
• May cause gastrointestinal symptoms for some individuals
• Can lead some individuals to consume fewer foods or meals
• Can be expensive
• May seem overwhelming to choose with a large number of available options
• Too much can be harmful

Types of Protein Powder for Weight Gain

Protein powders are a convenient way to boost weight gain and support overall health. There are varieties to support the needs of those with diabetes, those who follow a vegan diet, and others. 

With the many options available, there is likely a variety to suit your needs.

Animal-Based

Animal-based protein powders are generally preferred by most older adults. They originate from sources such as dairy, meat, or eggs and contain higher amounts of essential amino acids. This helps to build more muscle mass compared to plant-based protein powders.

Some available animal-based protein powders include:

• Dairy (whey protein or casein protein)
• Egg
• Beef

Plant-Based

Plant-based protein powders are considered incomplete sources of protein. They lack some of the essential proteins needed by the body and must be combined with other protein sources. 

With the direction of a registered dietitian, a plant-based protein powder can be part of a healthy balanced diet to support weight gain.

Some available plant-based protein powders include:

• Soy protein
• Rice protein
• Pea protein
• Nut protein
• Seed protein
• Hemp protein

Whey Protein is the Ideal Protein Powder for Weight Gain

Research has shown that whey is the ideal protein powder for weight gain in older adults. (1) It is produced when separating curds from the liquid in milk during cheesemaking. Originating from milk, it contains the dietary sugar lactose.

Whey protein powder is high in a specific protein building block called leucine. Leucine has been shown to be quickly digested and to stimulate higher amounts of muscle development and strength compared to other protein powders.

Common Forms of Whey Protein include: 

• Whey protein concentrate: Protein is removed from whole foods using heat or enzymes. 
• Whey protein isolate: Proteins undergo filtering to remove excess carbohydrates and fats
• Hydrolyzed whey protein: Proteins are treated to break their bonds, making them easier to digest

Choosing a Protein Powder for Weight Gain

Some older adults find that they are unable to meet their protein needs from whole foods alone. Adding a protein powder to your diet can be a helpful way to meet your nutritional needs. Consult with your physician or registered dietitian about what options are best for you.

Things to consider:

• Protein powders are concentrated sources of protein and should often be consumed between meals.
• Choose an option with fewer additives or added sugars.
• Spread protein intake throughout the day for best performance.
• Protein’s muscle-building benefits are maximized when consumed soon after exercise.

With these things in mind, you can choose a protein powder for weight gain that can prevent muscle loss and malnutrition. This is key to optimal health and functioning.