Protein Supplements: Are They Worth It for Muscle Gain?

To supp' or not to supp', that is the question

When it comes to building muscle, one of the most common questions I hear is: Do I need a protein supplement?

The fitness industry is full of marketing around shakes, powders and bars, all promising to help you grow stronger and faster, so I understand why people ask this particular question.

But is a supplement necessary to progress at the gym, or can you get everything you need from a well-balanced diet?

And if you do decide to take one, how much protein should you be consuming?

How Much Protein Do You Really Need?

Protein is essential for muscle repair and growth, especially if you're engaging in resistance training. The general recommendation for those who are active and looking to build muscle is 1.6–2.2 grams of protein per kilogram of body weight per day.

For example, if you weigh 75kg, you should aim for between 120g and 165g of protein daily.

It’s important to note that this protein doesn’t have to come from supplements.

Whole foods such as lean meats, eggs, dairy, legumes, nuts and fish provide excellent sources of high-quality protein.

Do You Need a Protein Supplement?

If you’re able to meet your protein requirements through your diet, then no, a supplement isn’t essential. However, protein supplements can be a convenient way to hit your daily intake, particularly if you have a busy lifestyle or struggle to consume enough protein through whole foods.

A protein shake post-workout can help provide your muscles with the amino acids they need for repair and growth. That being said, there’s no magic window where you must consume protein immediately after training—as long as you're reaching your daily protein target, you're supporting muscle growth effectively.

How Much Protein Supplement Should You Take?

If you decide to use a protein supplement, consider how much protein you’re already getting from food. A typical serving of whey or plant-based protein powder provides around 20-25g of protein per scoop. If you’re falling short of your daily needs, one or two servings a day can help bridge the gap.

However, taking excessive amounts won’t necessarily lead to more muscle gain. Your body can only use so much protein for muscle synthesis—consuming well above your needs won’t provide extra benefits and may just be an unnecessary expense.

Choosing the Right Protein Supplement

There are many options available, but here are some reputable brands that provide high-quality protein:

MyProtein – Affordable and widely available
Bulk – Good variety, including plant-based options
The Protein Works – Offers innovative blends and natural options

When choosing a supplement, look for one with minimal additives and a high protein content per serving. If you have dietary restrictions, consider plant-based options such as pea or rice protein.

A protein supplement can be useful, but it’s not a necessity.

If you’re hitting your daily protein target through whole foods, there’s no need to add a shake.

However, if you struggle to reach your intake or need a convenient option, a quality protein supplement can be a helpful addition.

The key is to focus on your total daily protein intake rather than relying on supplements alone. Combined with a well-structured training programme and adequate rest, this will give you the best results for muscle growth and overall fitness.

For those looking to take their fitness journey further, my blog features more tips on training, nutrition and lifestyle, so check out other posts on the blog for more.

Stay strong and train smart, everyone!

Julien