Can You Gain Weight If You Stop Taking Whey Protein?

Stopping whey protein supplementation could actually lead to weight loss.

Stopping whey protein supplementation could actually lead to weight loss.

Gaining weight is all about calorie balance -- you've got to consume more calories than you burn if you're looking to get heavier and add muscle mass. Many bodybuilders, athletes and even recreational gym-goers use a whey protein supplement to increase their protein and calorie intake to assist in building muscle and gaining weight. Should you stop taking whey protein, this won't necessarily lead to any changes in your body weight, but there are dietary factors you need to take into consideration to maintain your progress.


To give your body the energy and resources it needs to gain weight -- preferably in the form of muscle mass rather than fat -- you need to increase your calorie intake. An average whey protein shake contains around 110 calories. If you take whey protein out of your diet, this will mean you're actually consuming fewer calories each day, so your weight gain will either slow down or stop. If you're consuming a lot of whey protein, stopping supplementation could even lead to weight loss due to such a large calorie reduction.

Replacing Whey Protein

If you replace whey protein in your diet with other foods, this could lead to weight gain, depending on what you replace it with. Should you replace whey protein with a lean protein source, such as egg whites or grilled chicken breast, which are both low in fat, you're unlikely to see any weight gain. If you decide to eat fattier proteins, such as steak or whole eggs however, this could lead to weight gain, as both these foods contain more calories per serving than whey. Three eggs, for instance, contain 21 grams of protein, around the same as a whey shake, but 240 calories, compared to whey's 110.

Shakes vs. Food

Taking in calories and protein from whey has no advantage over getting your calories from food. Protein supplements do have a place in a bodybuilding diet, but wholesome food is usually better than a supplement, according to natural bodybuilder and dietitian Dino Paul Pierce. Provided your calorie intake remains the same when you stop taking whey, you'll notice no changes in body weight or composition.


Whether or not you gain weight ultimately comes down to your calorie intake and your calorie burn from exercise. Whey protein may help you gain weight if you add it to your current diet as a way of taking in more quick, easy calories and protein. Always consult your doctor before making any dietary changes or introducing supplements into your regime.

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