Will Whey Protein Make Me Fat?

Will Whey Protein Make Me Fat? The Truth Behind the Myth

Protein supplements, such as whey protein, are commonly used by athletes and fitness enthusiasts as a convenient and effective way to increase protein intake and support muscle growth. However, there is a persistent myth that consuming whey protein can lead to weight gain and even fat accumulation. In this article, we will explore the truth behind this myth and examine the scientific evidence to answer the question: Will whey protein make me fat?


What is Whey Protein?

Before we delve into the topic at hand, let’s first define what whey protein is. Whey protein is a type of protein that is derived from milk. It is a complete protein, meaning that it contains all nine essential amino acids that the body needs but cannot produce on its own. Whey protein is also highly bioavailable, meaning that it is easily absorbed and utilized by the body.

Whey protein is available in various forms, such as whey protein concentrate, whey protein isolate, and whey protein hydrolysate. These different forms have varying degrees of protein content, processing methods, and nutrient profiles.


Myth or Fact: Does Whey Protein Make You Fat?

The myth that consuming whey protein can make you fat is based on the idea that consuming excess protein can lead to weight gain. This theory stems from the fact that excess calories, whether from protein, carbohydrates, or fat, can be stored as body fat if not burned off through physical activity.

However, the scientific evidence does not support the idea that consuming whey protein in moderation will lead to weight gain or fat accumulation. In fact, numerous studies have shown that whey protein can actually support weight loss and improved body composition when consumed as part of a balanced diet and exercise regimen.

One study published in the British Journal of Nutrition found that overweight and obese individuals who consumed whey protein as part of a reduced-calorie diet lost more body fat and retained more lean muscle mass than those who consumed a carbohydrate-based supplement. Another study published in the Journal of the American College of Nutrition found that whey protein supplementation improved body composition and reduced body fat in resistance-trained individuals.


How Does Whey Protein Support Weight Loss?

So, if whey protein doesn’t make you fat, how does it actually support weight loss? There are several mechanisms by which whey protein can help you achieve your weight loss goals:

  1. Increases satiety: Whey protein is highly satiating, meaning that it can help you feel full and satisfied after a meal. This can help reduce overall calorie intake and support weight loss.
  2. Boosts metabolism: Whey protein has a high thermic effect, meaning that it requires more energy to digest and absorb than other macronutrients. This can lead to a temporary increase in metabolism and calorie burn.
  3. Preserves muscle mass: When losing weight, it’s important to preserve muscle mass as much as possible to support a healthy metabolism and prevent weight regain. Whey protein is highly effective at preserving lean muscle mass during weight loss.
  4. Supports exercise performance: Consuming whey protein before or after exercise can support improved exercise performance, which can lead to increased calorie burn and improved body composition.

The Bottom Line

The myth that consuming whey protein will make you fat is just that – a myth. Whey protein is a highly beneficial nutrient that can support weight loss and improved body composition when consumed as part of a balanced diet and exercise regimen. So, if you’re looking to support your fitness goals, don’t be afraid to incorporate whey protein into your diet. Just be sure to consume it in moderation and in combination with a healthy diet and regular exercise.

5 Beginner Nutrition Mistakes to Avoid In Order To Stay Fit

When it comes to achieving a fit and healthy body, nutrition plays a crucial role. However, many beginners make mistakes when it comes to their diet that can hinder their progress towards their fitness goals. In this article, we will discuss 5 beginner nutrition mistakes to avoid in order to become fit and burn fat.

5 Beginner Nutrition Mistakes to Avoid In Order To Stay Fit

  1. Not Eating Enough Calories

One of the biggest mistakes beginners make is not eating enough calories. Many people think that cutting calories drastically will help them lose weight faster, but this is not always the case. When you don’t eat enough calories, your body goes into starvation mode, which can slow down your metabolism and make it harder for you to burn fat. Additionally, not eating enough calories can lead to muscle loss, which can make it harder to achieve a toned and fit physique.

  1. Skipping Meals

Another common mistake that beginners make is skipping meals. Skipping meals can make you feel tired, sluggish, and can even lead to overeating later in the day. Eating regular meals and snacks can help keep your metabolism running smoothly and prevent overeating. When it comes to Fitness it is important to understand how many meals per days you should eat.

  1. Not Eating Enough Protein

Protein is essential for building and repairing muscle tissue, and it can also help you feel full and satisfied after a meal. Besides, it also help in weight lose. If you’re not getting enough protein in your diet, you may feel hungry more often and struggle to build muscle. Aim to include lean sources of protein like chicken, fish, tofu, and beans in each of your meals.

  1. Not Drinking Enough Water

Water is essential for keeping your body hydrated and functioning properly. It can also help you feel full and prevent overeating. Aim to drink at least 8 cups of water per day, and more if you are exercising or spending time in hot weather.

  1. Eating Too Many Processed Foods

Processed foods are often high in calories, sugar, and unhealthy fats. They can also be low in nutrients that your body needs to function properly. While it’s okay to indulge in processed foods occasionally, it’s important to make whole foods like fruits, vegetables, whole grains, and lean proteins the foundation of your diet.

In addition to these 5 beginner nutrition mistakes, it’s also important to pay attention to portion sizes and to choose healthy fats and carbs. While healthy fats like those found in nuts, seeds, and avocados are essential for a healthy diet, it’s important to practice portion control. Similarly, while carbohydrates are an important source of energy for your body, it’s important to choose the right kinds of carbs. Avoid refined carbs like white bread, pasta, and sugary snacks, which can cause your blood sugar to spike and crash. Instead, choose complex carbs like whole grains, fruits, and vegetables, which provide sustained energy and are packed with nutrients.

Another important aspect of a healthy diet is to pay attention to how you fuel your body before and after exercise. Eating a balanced meal or snack before exercising can help give you the energy you need to power through your workout. After exercise, it’s important to refuel your body with a combination of carbs and protein to help your muscles recover and grow.

In conclusion, by avoiding these 5 beginner nutrition mistakes and focusing on a balanced diet that includes plenty of whole foods, lean proteins, healthy fats, and complex carbs, you can achieve your fitness goals and become a healthier, happier version of yourself. Remember to drink plenty of water, eat regular meals and snacks, and listen to your body’s hunger and fullness cues. By making these small changes, you can make big progress towards a fitter and healthier you.

Ben – Iron Fit Food
instagram: ironfitfood

Why and when eating protein bars?

There is a lot of good reasons to eat protein bars! Let’s see why to incorporate them into your diet and workout, and when to eat them to get a maximum of physical benefits! Have you ever wondered how to use protein bars? Their benefits? Why and how you could incorporate them into your diet? Iron Fit Food tells you more about the value of protein bars, what they can do for your athletic training, and the best times to consume them. Also, many people tend to think that protein bars are just made for increasing muscle mass of athletes, but this is not the only way to use them. Thanks to their satiating effect, protein bars can efficiently reduce appetite and cravings throughout the day. Indeed, among a long list of benefits, did you know they can not only help you build muscle but also help you reach your optimal weight?

Iron Fit Food Made In Thailand Natural Protein Bars
Iron Fit Food Made In Thailand Natural Protein Bars

Why eating protein bars?

First of all, the consumption of protein bars, sometimes generically called energy bars, is interesting as part of a regular to intensive Fitness practice. But also, because they are a convenient snack to get a quick protein intake wherever you are. As a reminder, the function of proteins is very important for the body since they allow to increase and maintain muscle mass, but also to repair tissue. Another good news is that protein contributes to weight control! Indeed, the human body is not adapted to store most of your protein intakes, which are therefore transformed into energy.

What is the recommended daily amount of protein bar that you can eat?

This is a very complex question, as the protein needs just vary from one person to another. Depending on the age, sex, the intensity of the physical activity, the type of training, the frequency of the training and their metabolism. In general, it is recommended to limit your consumption of protein bars to 3 bars per day. You should also take into consideration that you need to eat about 2g of protein per kg of body weight and per day, if you want to gain muscle. Protein bars also provide energy to the body, on the short or long term, through an outstanding supply of complex and simple carbohydrates. They thus help to prevent muscle fatigue after workouts and help to recover.

Is it ok to eat protein bars when you are not doing any sport?

If you are not doing any sport, protein bars are not essential for your nutrition, as long as your diet is well balanced and your protein intake is sufficient. Don’t forget, protein bars are a supplement. And by definition they are here to help your nutrition, not to replace a real meal. However, if your daily protein and energy intake don’t meet your needs, then eating protein bars could be a smart added value to your diet.

When to eat protein bars?

Depending on your sports and your needs, you can consume protein bars before, during or after training. However, be careful, protein bars are not a meal replacement! This is a very common mistake many people are doing. They believe protein bars can replace a complete and balanced meal. It is therefore never recommended to skip a meal just because you have eaten a protein bar! Consuming them should be considered as a snack, this is where they will be most effective and where you will get all their benefits.

Eat protein bars before training

If you eat them before exercise, protein bars allow you to perform better. Indeed, your body will get the most from a “fresh” source of protein and energy to fee your muscles. Ideally, it is recommended to consume the protein bar about 1h to 30 minutes before exercise, in combination with good hydration! However, it is not recommended to take protein bars less than 30 minute before workout. Why? As your body will use energy for the digestion and the assimilation of proteins. You better save this energy for lifting up weights. In addition, during a session of an average duration, let’s say not more than 1h, muscles don’t need protein because they are not in an anabolic phase.

Eat protein bars during exercise

Eating protein bars during exercise is suitable for long and intense sessions which require a lot of energy resources with a strong demand on the muscles. For example, if you are running long distances in preparation for a half marathon or a marathon. Under these circumstances, energy bars allow you to make up for energy losses and prevent a fatigue-related blow. However, for the reason mentioned above, it is not recommended to eat protein bars during a Fitness workout. If your aim is to build muscles, keep in mind that during exercise, your body don’t digest protein. Plus, during a weight lifting session, we do not build muscle. Protein is therefore unnecessary during exercise. Remember, you destroy your muscle at the gym and you build them up by recovering at home.

Eat protein bars in the recovery phase

During the recovery phase after physical activity, protein intake is important to help rebuild muscle fibers destroyed during the workout session, to maintain and build muscle mass. Your muscles need amino acids to urgently rebuild proteins that it will use for muscle building. Plus, protein bars will also help to replenish your body with mineral. As long as your protein bar is of a good quality. What is a good quality protein bar? A protein bar made with natural ingredients, just like the Iron Fit Food Bars. Protein bars can help to gain muscle mass and promote physical recovery when consumed after exercise because they also provide a good intake of essential amino acids.


It is important to eat protein bars at the right time to maximize your chances of building muscles. As a post work out, pre workout or for recovery, this is up to your goal, age, metabolism and training. For example, the metabolic window, between 30 and 45 minutes after your workout, is the best time to consume proteins. Then your body will assimilate them more efficiently than ever. Also, protein bars can clearly provide many health benefits; however, they are not always made with good quality ingredients. A lot of times, especially in Thailand, it’s just a piece of candy disguised as healthy food. So, before consuming any protein bar, we advise you to double check the ingredients and their nutritional values. Besides, protein bars should provide at least 12 to 20 grams of protein per serving. And above all, they should be of a high nutritional value. This is why at Iron Fit Food, we put a lot of effort to provide you high quality protein bars. They are made with natural ingredients that you can name! This way, the amino acids in the proteins coming from a variety of natural ingredient are quickly transported in the blood so that they can be used in the synthesis of new muscle proteins.

Iron Fit Food Natural Protein Bars

Ben – Iron Fit Food
instagram: ironfitfood

What Is The Best Diet For Building Lean Muscle?

How important is a good diet in order to build muscle?

Did you think building a lean muscle is unachievable for you? Do you want to know how you can build lean muscle with a perfect and healthy diet? Then continue reading … First of all, a good diet is helpful to the body, helping to grow the body in all ramifications. At Iron Fit Food, we believe a healthy diet is one that will help your body and improve your overall health. It provides the body with essential nutrition like fluid, macro, and micro-nutrients and more than enough calories to help the body function correctly. Also, a healthy diet will help build your muscles and keep you in shape. In this article, I will show you some of the best diets that will help you build lean muscles and put your body in perfect shape, but before getting into the best diet for building lean muscles, let’s get to know what Lean muscle is. 

What is a Lean Muscle? 

This is a term used to describe body composition. It could be both aesthetical and for overall health reasons. A lean muscle simply doesn’t contain fat. However, beware not to confuse lean muscle with lean body mass. Indeed, lean body mass includes muscle mass, body water and bones! In getting lean muscles, both nutrition and physical activities, especially muscle building workouts are needed. You need to challenge your body by doing physical exercises as well as eating a good diet. A diet for building lean muscles is focused on muscle development, which enables you to perform better in the gym. It also helps you to physically recuperate and progress much faster. I will show you the best diet to build a healthy lean body that you so much desire. Lean muscle can be achieved; I meant you can gain lean muscle; having lean muscle is not an impossible task. In fact, all you need is an excellent diet to complement your training. Like we say 30% of muscles are made in the gym, the rest 70% are made in the kitchen.

Below are 3 best diets that can help you to build lean muscle:

Counting Calories: 

To maximize muscle growth and minimize excess fat, you need to take the right amount of calories and do ensure that you don’t abuse it. Why? Because if you eat more calories than your body needs you will to gain weight, mostly under the form of fat. Research showed that in order to gain muscles most active men (with a physical activity 4 days a week) need an average of 40 kcal per kg of body weight and per day. While most women need 29 kcal per kg of body weight. In Other words, if you are a man and your body weight is of 75kg then you will need 3,000 calories per day to build muscles. If you are just starting out Fitness 40 calories is enough for you. If you are intermediate you may go for 45 calories. Counting calories can be an efficient diet to get lean muscle. But simply slashing calories won’t get you there. In fact don’t skip the gym and do your best at each workout session, so you burn fat and get the maximum pump from your muscle.  

High Protein Diet: 

A diet for building lean muscles need protein because they play a vital role in muscle building and recovery. Like calories, you wouldn’t like to go overboard with it. That being said, if you take 2g of protein per kg of body weight and per day it is enough for optimal muscle growth. Since protein is the main component of your muscles, it is the key to succeed in building up lean muscles. The advantage of a high protein diet is that it can help you build lean muscle and torch fat without calorie counting or portion control, as long as you eat enough vegetables alongside your steak. However, with this type of diet you will have to limit your carbs and eat enough lipids with good fat. So your body can use them to fuel your muscles during your workout. For this type of diet 50% of your daily calories should come from protein, 30% from fat and 20% from carbs. Finally, always chose animal proteins, such as meat, milk, eggs, because they are complete proteins that contain all the essential amino acids your body needs. The Iron Fit Food Natural Protein Bars, can be of a great help here. Indeed, they provide protein from several ingredients such as: pumpkin seeds, sunflower seed, cashew nuts etc. you can easily buy our protein bars in our store.

Iron Fit Food. The Best Natural Protein Bars In Thailand
Iron Fit Food. The Best Natural Protein Bars In Thailand
Keto Diet: 

The traditional nutrition and Fitness protocol assumed you need to take enough carbs to help enhance your gym performance and workout. Indeed, carbs are converted into glycogen, which is stocked in your muscles in order to fuel your workouts and create an anabolic response. The truth is, it is possible to build up lean muscles on a low carb diet, by doing a ketogenic diet. For it to happen, you have to teach your body how to use fat instead of carbs as a fuel. 75% of your daily calories should come from fats, 20% from protein and 5% from carbs. As scary as it sounds, this is a very efficient and long-term diet. And it takes time to manage because of the “keto adaptation” phase! During this period, you may see a decrease of strength. You may even get tired, because your body will ask for a dose of carbs in order to get the job done at the gym. This is when most people give up! When you are on a keto diet good fat and protein snacks are your best friends. It is then crucial to get a good amount of protein at the right time, especially after a workout. The Iron Fit Food protein bars contain protein and good fat (pumpkin seeds, sunflower seeds, peanut butter…).

build up lean muscles with a Ketogenic Diet
Build up lean muscles with a Ketogenic Diet

Different metabolisms means different diets.

We are all different, with different metabolisms, lives, potentials, ages and experience. So the best diet for building lean muscle will depend on each person. You must experiment and try which diet will fit you the most. However, no matter which diet you chose, the keys to build up lean muscle and more generally to be healthy is to do exercise and to eat good food. Indeed, exercise and diet is the way to go for building lean muscles. You will also need to change your lifestyle, as well as work toward progression and consistency. In harmony, you will definitely need balance in dieting and exercise.

Ben – Iron Fit Food


instagram: ironfitfood


How many meals per day should I eat?

How many meals per day if I just want to lose weight?

Many people think that if you want to burn fat efficiently, you have to eat little and often. However, there is a faster and more convenient way to do it. First of all, you shouldn’t focus on meal frequency. Instead, focus on how much food you eat per day and based on the goal you want to reach. If you are in a calorie deficit (5-10% below the amount of calories to maintain your body weight), eating 8 smaller meals per days instead of 3 bigger meals, would just have a tiny effect on the speed at which you torch fat. On top of that it may cost you a little fortune. So let’s stop with this myth, eating several small meals is not a magic solution to burn fat quickly. You can eat how often you want whether it is 3 big meals a day, or just a several meals. In short, what matters the most if you just want to lose weight is the number of calories you consume over a period of 24h. Why? because the total calories consumed count more than frequency.

What about eating to build muscle?

What if your goal is maximum muscle gain? Thinking that eating more meals will systematically increase your metabolic rate is just a myth. When it comes to diet, nothing is that simple, because we all have different metabolisms, schedules and lifestyles. So, you better eat the number of meals that fit your lifestyle and only your lifestyle. Not the one of those bulk up guys you may see posing on YouTube, magazines or Instagram. If you have normal life with a job, daily transportation, a family etc. you may think that it would be beneficial to eat a constant stream of nutrients. Yet the spacing of meals is in fact more beneficial for muscle gain. This is due to the way fall and rise of amino acids prime your system. In that case, eating more than 3 meals a day, will bring you no extra benefits, based on the total amount of calories eaten daily. Keep in mind that what you want is to feed your muscles, not your belly! So focus on your calorie and protein intake (between 25 to 30 gr per meal) and train hard to increase your strength in order to improve your muscle growth. You should also consider adding a pre-workout and a post-workout snacks in order to fuel your muscle.

Iron Fit Food Natural Protein Bars to build muscle the smart way
Iron Fit Food Protein Bars to build muscle the smart way.

What about eating to burn fat?

If your main goal is to only burn fat, go for a 5-10% calorie deficit diet. The most efficient way would be to eat 3 meals per day. However, on the long run you may also lose muscular mass. This is due to a catabolic effect, especially if you have high intensity workouts several days a week. This is why you must make sure your ratio carbohydrates, fat and protein are structured and adapted to your training and goal. Indeed, calorie deficit is great to burn fat, but it is just a short-term solution if you want to keep your muscular mass. Beware if you eat fewer than 3 meals per day you may end up overeating and choosing unhealthy foods. If you seek long-term, go for carb cycling with long periods of carbohydrate restriction coupled with short windows of carbohydrate referring. In that case eat high-protein, high-fiber foods because they will help you to feel full longer. On a low carb diet, eat a maximum of 3 times per day and add good fat to your diet. This way you can teach your body to become “fat adapted,” meaning it will burn stored body fat for energy.

To burn fat, don't starve! Just eat the right thing at the right time.
To burn fat, don’t starve! Just eat the right thing at the right time.

What if I want to increase my lean body mass?

In a nutshell, to increase lean body mass eating 4 to 5 meals per day is not a bad thing. However you must keep an eye on the macro-nutrients and remember that your lean protein intake is one of the keys. Please have a look at this interesting list of the 43 High Protein Food For Weight Loss. If you workout regularly, like 5 days a week, you will need about 2g of protein per kilo of body weight per day. This is the reason why protein bars can help you. They can provide you calories, protein and good nutrients, as long as they are made with natural ingredients like the Iron Fit Food Protein bars. They are convenient and easy to carry on so that you can eat them anywhere anytime. Especially after a workout, when the body is stimulated to increase muscle protein synthesis. Burning fat, is not just about “calories in calories out”, but about eating the right food at the right time! Regarding the amount of calories, increasing your daily calories by 5 to 10% would be sufficient in promoting lean muscle growth.

The Iron Fit Food Protein Bars can help you get enough protein and complex nutrients for your diet.
The Iron Fit Food Protein Bars can help you get enough protein and complex nutrients for your diet.

Different goals, different diets.

At the end of the day, how many times per day you should eat depend on your goal and of your metabolism. So to get the best answer, you must test, test and test ! If you are looking to gain lean muscular mass, you may need to eat 4 to 5 times a day by promoting protein and avoiding carbohydrates that stimulate too much insulin secretion. As long as you do your Fitness session with enough intensity and you do enough cardio on a daily basis. On the other hand if your aim is just to gain mass, let’s say you’ve trained hard so you created a higher demand for nutrients. So you need to eat enough carbohydrate, fat, protein and food that will help you get the mass you need. But it doesn’t mean you have to eat sweets and junk food! Try to focus on a source of quality animal protein associated with a source of slow carbohydrates: pasta, rice etc… Whatever your goal, metabolism, training frequency or Fitness experience, keep in mind that the main key is the quality of your food more than the quantity.

Ben – Iron Fit Food


instagram: ironfitfood