Do I Need Protein Supplements?

Protein shakes, muscle and healthy ageing — do you really need another tub in the cupboard?

Protein, Protein Everywhere!

Walk into a supermarket and you'll find protein shakes, bars, yoghurts, cereals, puddings and even protein-enriched water.

You could be forgiven for thinking we're all desperately deficient in protein.

But are we?

Protein is essential. Protein supplements aren't.

Our bodies need protein to build and maintain muscle, repair tissues, produce enzymes and support many other important functions.

But protein doesn't have to come from a powder. Ordinary foods can provide everything we need.

So why might someone choose to supplement?

1. How Much Protein Do We Actually Need?

The UK reference nutrient intake for most healthy adults is 0.75 g of protein per kilogram of body weight daily.

However, this is a population-level recommendation intended to meet basic needs, not necessarily the optimal amount for someone trying to build muscle or maximise the benefits of resistance training.

People who exercise regularly, particularly those doing strength training, may benefit from higher intakes.

SituationApproximate daily protein intakeGeneral healthy adult0.75 g/kg — UK reference intakeRegularly active or strength trainingAround 1.2–1.6 g/kgFocused on muscle growthOften around 1.6 g/kg; sometimes up to 2.0 g/kgOlder adultsOften around 1.0–1.2 g/kg or more, depending on health and activity

These are general guides, not individual prescriptions. People with certain medical conditions, particularly kidney disease, may need different advice.

For example, someone weighing 65 kg and aiming for 1.4 g/kg would need approximately 91 g of protein daily.

That might sound like a lot, but it can be achieved through ordinary meals.

2. Can I Get Enough Protein From Food?

Absolutely.

Here are some examples of everyday protein sources.

FoodApproximate protein150 g cooked chicken breast45 g170 g plain Greek yoghurt15–18 g2 large eggs13 g150 g firm tofu18–24 g150 g cooked lentils12 g250 ml cow's milk9 g30 g almonds6 g

Amounts vary by brand, product and preparation.

A combination of meals containing protein throughout the day can make meeting your needs surprisingly straightforward.

And whole foods provide additional nutrients that protein powders may not, including fibre, calcium, iron, vitamins and healthy fats.

3. So When Might a Protein Supplement Be Useful?

A protein powder can be a practical option if you:

  • Struggle to reach your protein target through food.

  • Have a small appetite or find preparing meals difficult.

  • Follow a vegetarian or vegan diet and need a convenient protein source.

  • Regularly strength train and want an easy way to increase your intake.

  • Are trying to maintain muscle while losing body fat.

  • Need something quick after exercise or when travelling.

  • Are an older adult finding it difficult to consume sufficient protein.

But remember, a supplement is simply a convenient way of adding protein to your diet.

It's not automatically more effective than eating an equivalent amount of good-quality dietary protein.

4. Do I Need a Protein Shake After Every Workout?

No.

You may have heard about the anabolic window — the idea that you must consume protein within thirty minutes of exercising or your workout will be wasted.

Fortunately, our bodies aren't quite that unforgiving.

Protein around the time of exercise can be useful, but your total daily intake and consistent resistance training are generally more important than precise timing.

Spreading protein across your meals is also a sensible approach.

For example, aiming for roughly 20–40 g at each main meal may be practical for many adults, depending on their individual needs.

5. Will Protein Supplements Help Me Lose Weight?

Not directly.

Protein can help with fullness and support muscle retention during weight loss, particularly when combined with resistance training.

But protein still provides energy — approximately 4 calories per gram.

A protein shake doesn't automatically promote fat loss.

If you add a shake on top of everything you already eat, you're adding calories too.

And those calories can mount up remarkably quickly.

For example:

Smoothie ingredientIllustrative caloriesProtein powder, one serving120250 ml semi-skimmed milk125One medium banana105One tablespoon peanut butter95Total445

That's not necessarily a problem. A smoothie like this might make an excellent breakfast or substantial snack.

But it's important to understand what you're consuming.

Liquid calories can be easy to overlook.

Some people don't find drinks as satisfying as eating the equivalent calories in solid food. You can consume several hundred calories without feeling as though you've eaten a substantial amount.

If you're monitoring your weight or tracking calories, remember to include your protein shakes — including everything you mix into them.

6. Will More Protein Automatically Mean More Muscle?

Unfortunately not.

Muscle growth requires an appropriate training stimulus, adequate nutrition and recovery.

Protein provides the building blocks, but resistance training provides the reason for your muscles to adapt.

Once you're consuming enough protein, simply adding more and more doesn't guarantee additional muscle growth.

And if you're concerned about becoming bulky, remember that significant muscle growth generally requires consistent training over time.

For many people, particularly in midlife, the more important challenge is maintaining the muscle they already have.

A Little Self-Reflection

  1. Do I know roughly how much protein I'm eating?

  2. Am I including protein at most meals?

  3. Am I considering supplements because I need them or because they're being marketed to me?

  4. Would a simple food-based option work just as well?

  5. Am I strength training regularly?

  6. If I'm monitoring my weight, am I accounting for calories in drinks?

  7. Could a supplement genuinely make my routine easier?

A Final Thought

Protein is important for everyone, and particularly valuable when we're trying to maintain strength and muscle as we age.

But there's no magic in a protein shake.

If you're getting enough protein from food, you probably don't need one.

If you're struggling, a protein powder can be a perfectly sensible, convenient solution.

The goal is to get enough protein — not to collect the largest number of protein products.

Something to think about, don't you think?

The Science Behind This Sheet

  • British Nutrition Foundation — UK protein recommendations and dietary sources.

  • Morton et al. (2018), British Journal of Sports Medicine — Systematic review of protein supplementation alongside resistance training.

  • Jäger et al. (2017), Journal of the International Society of Sports Nutrition — Position stand on protein and exercise.

  • Bauer et al. (2013), Journal of the American Medical Directors Association — Expert recommendations on protein intake in older adults.

FUSION FIT
MOVE WELL • EAT WELL • LIVE WELL

General nutrition education, not individual medical or dietetic advice.