Nutrition6 min read
Do you actually need a protein shake as a beginner
Protein shakes are convenient, but they are not essential for building muscle. This guide explains what a shake actually offers, when it is genuinely useful, and how to hit your protein target with whole foods if you would rather skip supplements altogether.
The short answer
You do not need a protein shake to build muscle; whole foods meet your protein target just as well. A shake is simply a quick, convenient source of protein, useful when short on time, travelling, or struggling to eat enough through meals. What matters most is total daily protein, typically 1.6 to 2.2g per kg of bodyweight, whatever the source (Morton et al., 2018).
- Total daily protein matters more than the source
Do you actually need a protein shake
A protein shake is a delivery method for protein, not an intervention of its own. It contains no special muscle-building properties that whole food does not also provide, assuming you are eating enough protein overall. If you can comfortably hit your daily protein target through meals, a shake adds convenience but nothing else (Jager et al., 2017). This guide is for healthy adults aged 18 and over deciding whether a shake fits their routine.
Where shakes genuinely help is when eating enough whole food is difficult, such as a busy day, a smaller appetite, or straight after a workout when you might not want a full meal. In those situations, a shake fills a practical gap rather than offering a unique benefit.
When a shake is genuinely useful
- When you are short on time and cannot prepare a meal
- Straight after training if you do not feel like eating a full meal
- When travelling or away from a kitchen
- If you have a smaller appetite and struggle to eat enough protein through meals alone
Whole-food alternatives that work just as well
If you would rather avoid shakes altogether, plenty of whole foods offer a similar amount of protein in a similarly quick format. The key is picking something convenient enough that you will actually eat it consistently.
| Shake alternative | Approx protein |
|---|---|
| Greek-style yoghurt (200g) | 18-20g |
| Cottage cheese (200g) | 24g |
| Two boiled eggs plus a glass of milk | 20g |
| Tin of tuna (145g) | 30g |
If you do want to use one
If you decide a shake suits your routine, a plain whey or plant-based protein powder is a straightforward choice. There is no need for expensive blends with added extras; the total protein per serving is what matters most.
Step 1
Check the protein per serving
Look for around 20-25g of protein per scoop rather than focusing on brand claims.
Step 2
Pick a type you tolerate well
Whey is common and effective, but plant-based options such as pea or soy protein work well for those who are lactose intolerant or vegan.
Step 3
Use it to fill gaps
Reach for it when meals fall short of your protein target, rather than replacing meals with it by default.
Weighing up cost and practicality
Protein powder can work out cheaper per gram of protein than some whole foods, which is part of its appeal. Whole foods, though, bring other nutrients such as fibre, vitamins and minerals that a shake does not provide, so relying on shakes for the majority of your protein is not ideal.
| Source | Amount | Relative cost and effort |
|---|---|---|
| Whey powder | 1 scoop, about 30g | Low cost per serving, ready in a minute |
| Chicken breast | About 110g cooked | Moderate, needs cooking |
| Greek yoghurt | About 250g | Moderate, no preparation |
| Eggs | 4 medium | Cheap, a few minutes to cook |
| Lentils | About 250g cooked | Very cheap, needs cooking, adds fibre |
People also ask
Can I build muscle without ever using a protein shake?
Yes, muscle building depends on total daily protein intake, not the specific source. Whole foods such as chicken, fish, eggs, dairy and legumes can meet your protein target just as effectively as a shake.
When is the best time to drink a protein shake?
Having protein at some point within a few hours before or after training is sufficient for most people, so the exact timing is not critical. Choose whatever time fits your schedule and appetite most easily.
Is whey protein better than plant-based protein powder?
Both can support muscle building effectively when total daily protein is adequate. Whey is a complete protein and widely available, while plant-based options such as pea or soy suit those who are vegan or lactose intolerant.
How much protein is in a typical shake?
A standard single scoop of protein powder usually provides around 20 to 25g of protein, similar to a chicken breast or a couple of eggs with milk. Checking the label is the most reliable way to confirm this for a specific product.
Are protein shakes bad for you?
For most healthy people, a normal serving of protein powder as part of a balanced diet is not harmful. As with any food, relying on it for the majority of your nutrition rather than whole foods is not ideal long term.
Do I need a shake straight after every workout?
No, the idea of a strict post-workout window has been largely overstated; total daily protein intake matters more than exact timing. Eating a protein-containing meal or snack within a few hours of training is enough for most people.
References
- Jager, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., et al. (2017) 'International Society of Sports Nutrition position stand: protein and exercise', Journal of the International Society of Sports Nutrition, 14, article 20. doi: 10.1186/s12970-017-0177-8. Available at: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
- Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., et al. (2018) 'A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults', British Journal of Sports Medicine, 52(6), pp. 376-384. doi: 10.1136/bjsports-2017-097608. Available at: https://pubmed.ncbi.nlm.nih.gov/28698222/
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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.