Do you need protein powder for muscle growth?

Short answer

Protein powder can be useful if you do not get enough protein from regular food. It is not a required step for muscle growth and does not replace a good training programme.

What does research show?

A meta-analysis of strength training studies found, on average, extra gains in muscle mass and strength from protein supplementation. The added value was linked to total protein intake. At around 1.6 grams of protein per kilogram of body weight per day on average, the extra gain in fat-free mass levelled off. That is not a hard upper limit for everyone: it is a group estimate with uncertainty. ^[1]

Start with your meals

First look at what you already eat. Dairy, eggs, fish, meat, soy and pulses can contribute to your protein intake. A shake is mainly a practical addition, for example when taking food with you is difficult. Adding more scoops when your needs are already covered does not automatically give you more muscle.

Compare products on protein per serving, ingredients, allergens and price. Do not choose purely on words like 'anabolic' or 'premium'. A milk allergy is also different from lactose intolerance; a low-lactose whey product is not automatically suitable if you have a milk allergy.

Remember

Assess your whole diet, not just your shake. If you have a condition that calls for adjusted protein advice, discuss supplements with your doctor or dietitian.