How much protein is actually enough? And does the timing of when you eat it really make a difference? 

The sight of a bodybuilder walking out of a gym with a giant tub of protein powder was almost a cultural cliché, back in the days when supplements were a niche product, reserved for people chasing extreme muscle gains. Fast forward to today, and protein shakes are as common as coffee. Office workers sip them after a spin class, students carry them to lectures, and weekend joggers blend them into smoothies. Studies suggest that over half of regular gym-goers use protein supplements as part of their fitness routine, protein supplements have gone mainstream.The global sports nutrition industry is worth billions, built on the promise that protein powder equals progress. But behind the glossy ads and fitness influencers is a basic question worth asking:  

Does the body actually need all of this extra protein or are we just paying for very expensive powder? 

Why Protein Matters in the First Place 

Protein isn’t just about muscle, it’s the fabric of life itself. Every cell in our body contains it. Protein is what builds and repairs tissue, supports hormone function, powers enzymes, and when needed can even serve as a backup energy source. 

Because of this, it’s no surprise that people turn to protein to improve fitness, lose weight, recover after workouts, or simply stay healthy. Scientific research backs some of these uses. Extra protein, when combined with exercise, does increase muscle growth and strength. It also helps repair the micro-tears in muscle tissue that happen after strength training. 

How Much Protein Do We Really Need? 

For the average adult, daily protein needs are lower than many think. A person weighing around 70kg needs about 56g per day, based on the general guideline of 0.8g per kilogram of body weight. That’s the amount to maintain basic health. 

For those who exercise intensely, however, it needs to go up. To support muscle growth, recovery, and better performance, experts recommend between 1.4g and 2g per kilogram of body weight daily. That’s 98g to 140g for a 70kg person.

Spread across meals, this amount is achievable without supplements through foods like lean chicken, beans, fish, yogurt, nuts, and even vegetables such as broccoli. But here’s why supplements took off: convenience, a shake is fast, portable, and guarantees a measured dose. 

A central debate in sports science is how much protein the body can use at once. Research suggests that about 20–25g of protein in one serving, roughly a scoop of most powders or a 100g chicken breast, is enough to maximize muscle protein synthesis. This is the process by which the body repairs and builds new muscle fibers. 

Beyond that, the body doesn’t just “waste” protein, but it may start using the excess for energy rather than building muscle. Scientists refer to this as the “muscle full effect,”a point where muscles can’t absorb more protein for growth, even if amino acids are still circulating in the blood. 

This effect has been most closely observed with whey protein, a “fast-acting” protein that spikes amino acid levels quickly. But slower-digesting proteins, like casein (found in milk), sustain amino acid release for longer. This raises the question: is the “muscle full effect” just a whey problem rather than a universal rule? Research increasingly suggests that whole foods and mixed protein sources may stretch the body’s ability to use more protein in a single meal. 

Is More Protein in One Meal a Waste? 

Not necessarily. Studies show that while 20–25g may maximize short-term synthesis, higher intakes (25–40g per meal) still contribute to muscle repair and recovery, especially when sourced from whole foods. That means if you eat a hearty portion of salmon or a bowl of lentils, your body isn’t throwing away the extra protein. 

Experts often recommend around 0.25g of protein per kilogram per meal (so for a 70kg person, 20–40g per meal is a sensible target). This approach ensures consistent recovery and sustained growth, while avoiding extremes. 

Protein and Weight Management 

Protein’s benefits go beyond muscles. It has a powerful effect on appetite. Whey protein, for example, boosts hormones that help you feel full and reduce cravings. When included in a calorie-controlled diet, protein supplements can support weight loss by helping people snack less and hold onto lean muscle. 

More importantly, studies show that high-protein diets built from whole foods are just as effective as those including supplements. In other words, it’s not the powder itself that drives results, it’s meeting your protein needs consistently. Supplements simply make it easier for people who struggle to hit their targets with food alone. 

So, do we really need that post-workout shake? For some people, the answer is no. Whole foods like chicken, beans, eggs, nuts, and yogurt can provide the same benefits, often with additional vitamins, minerals, and fiber that powders lack. 

However, for those who find it hard to prepare meals or get enough protein daily, supplements are a practical tool, not a miracle solution. As nutritionist Alan Aragon puts it: “Supplements are just that. Supplements. They should support a good diet, not replace one.”