Protein supplements are everywhere, from your gym buddy’s shaker bottle to ads on your Instagram feed. Many people spend money on protein supplements for bigger muscles and better performance.

With countless brands pushing protein powders, shakes, and bars, not consuming them can give you FOMO. But do you really need protein supplements? Or is it just another fitness industry money grab?

We’ll discuss whether investing in protein supplements is worth it in this blog article.

How Much Protein Do You Actually Need?

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Let's talk about the recommended protein intake before you go shopping for protein powders.

If you weigh 0.8 kg, you only need 0.8 grams of protein. Just that base amount will keep you from getting sick if you don't work out much every day.

Now, let's say you work out often, mainly strength training. This number goes up to 1.2 to 2.2 grams per kilogram. So, if you regularly work out and weigh 70 kg (154 lbs), you'll need between 84 and 154 grams of protein every day.

Factors That Increase Protein Needs

Your protein needs aren’t one-size-fits-all. Several factors can push your daily requirements higher:

Activity Level

Your muscles are always breaking down and rebuilding when you do strength training and daily exercise. To help muscles grow and heal, your body needs more protein. Getting more protein speeds up the healing process.

Age

As you get older, muscle loss becomes a real concern. After 40, we naturally lose muscle mass each year unless we actively work to maintain it. Extra protein combined with strength training helps preserve lean muscle mass.

Pregnancy and Breastfeeding

Growing a baby and producing milk takes a lot of nutrients. A pregnant woman’s body needs 71 grams of protein per day. That’s because protein is needed to support fetal development and milk production.

Aside from lean meats, poultry, and soy products, pregnant and lactating women can get their protein needs from supplements.

Health Conditions

Did you have surgery recently? Or are you currently diagnosed with an illness? Your body needs extra building blocks to repair tissues and maintain body function.

But people with kidney problems may not be able to take in too much protein. Always consult with your doctor regarding your recommended protein intake.

Can You Get Enough Protein from Food?

Short answer? Yes.

There are about 31 grams of protein in a single chicken breast. A cup of Greek yogurt? About 20 grams. A handful of almonds is six grams at most. Just eat a healthy meal with veggies, eggs, lean meats, and dairy to reach your daily goal.

What if every day you can't make a high-protein meal? It can help to take protein supplements at this point, but it's not a requirement.

When Protein Supplements Might Make Sense

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Let's be real: Not everyone who chugs protein shakes needs them. But there are some legit reasons why you might need protein supplements:

• You struggle to hit your protein goals. If you find yourself consistently under-eating protein, a shake can fill in the gaps.

• You’re always on the go. We all have those days when sitting down for a proper meal feels like a luxury. A protein shake is better than not eating at all.

• You have dietary restrictions. If you're going vegan or can't do dairy, there are protein powders that'll fit right in. You can still get all the good stuff without having to change your food preferences.

• You’re an athlete or serious lifter. Hitting the gym hard 4-5 times a week? Your muscles are probably in repair mode. A protein shake post-workout can provide amino acids to your muscles fast.

What Kind of Protein Supplement Should You Get?

• Whey protein for your post-workout drink

• Casein protein for nighttime muscle repair

• Plant-based (pea, rice, hemp, soy) for vegans or lactose-intolerant

• Collagen protein for better skin, hair, and joints

Track Your Protein Intake with Biteme

At the end of the day, protein supplements are just that—supplements. They should complement your diet, not replace real food. Tracking your overall protein intake is way more important than stressing about protein shakes and bars.

Nutrition tracking apps like Biteme make it easy to see if you're actually hitting your protein targets. All without the hassle of complicated food logging.

So, if you're looking for a smart way to stay on top of your nutrition, give BiteMe a try. Download now on the App Store!