Do You Need Protein Powder? Plus BCAAs and Creatine Explained

Written by Robbie Clark, BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 27 October 2026 · 9 references

Protein powders, BCAAs and creatine fill whole aisles at the supermarket and gym, but do you actually need them? As a dietitian, I find most people can get what they need from food. Here's when supplements can help, and what the evidence says about each one.

Do you need protein powder?

Usually not. Australian adults need about 0.75 g of protein per kg of body weight a day for women and 0.84 g for men, and most people meet this easily from food.⁶ Your needs go up if you train hard, but a varied diet with meat, fish, eggs, dairy, legumes, tofu and nuts can usually cover that too.

If you do resistance training, extra protein can help. A review of 49 trials found that protein supplements led to slightly bigger gains in muscle and strength. The benefit levelled off at about 1.6 g of protein per kg of body weight a day, and people who already ate more than that gained little extra.¹

A protein powder can be handy when:⁷

• you need a quick serve of protein straight after training
• a meal or snack is usually low in protein, such as breakfast
• your appetite is poor, or you're recovering from illness or injury
• you're travelling or can't easily store or prepare protein foods
• you're eating less to lose weight and want to hold on to muscle

How much protein do you need after a workout?

About 20–40 g of protein in a serve after training meets most people's needs. Across the day, aim for about 0.3–0.4 g per kg of body weight at each of 3–5 meals and snacks.⁷

You don't need to rush a shake into you within minutes of finishing. A review of protein timing studies found that once total daily protein was taken into account, eating protein soon after training made little difference to muscle and strength gains.² For meal and snack ideas, see what to eat before a workout and what to eat after a workout.

Which type of protein powder is best?

There's no single best type. Choose one that suits your diet, your budget and your stomach:

• Whey – a dairy protein that's digested quickly; a common choice after training
• Casein – the other main dairy protein, digested more slowly
• Soy – a complete plant protein and a good option if you're vegan or vegetarian
• Pea – a plant protein that's unlikely to cause allergies
• Rice – a plant protein that's lower in some essential amino acids, so it's often blended with pea
• Hemp – made from hemp seeds, which have been allowed in food in Australia since 2017

Check the label for the amount of protein per serve and keep added sugar low. Products with long lists of extra ingredients are best avoided.⁷

Is protein powder safe?

For most healthy people, yes. Whey is generally well tolerated, but it can cause wind, bloating or diarrhoea in people with lactose intolerance, and people with a milk allergy should avoid it.

A common worry is that extra protein harms your kidneys. A review of trials in healthy adults found that higher-protein diets didn't change kidney function compared with normal or lower-protein diets.⁴ If you have kidney disease, though, your protein needs are different, so talk to your practitioner before using a supplement.

Do BCAAs work?

Branched-chain amino acids (BCAAs) are three essential amino acids – leucine, isoleucine and valine – that are often sold as a muscle-building supplement. But your body needs all nine essential amino acids to build muscle. A review of the human research concluded that BCAAs on their own don't stimulate muscle building.³

The Australian Institute of Sport puts BCAAs in its Group C: supplements with no proven benefit for athletes.⁸ If you already eat enough protein, BCAAs are unlikely to add anything.

Is creatine safe, and does it work?

Creatine is one of the best-researched sports supplements. It helps your muscles produce energy quickly, which can improve performance in short, intense efforts such as sprints and weight training, and help you adapt to training. Studies of both short- and long-term use have found it safe for healthy people.⁵ The Australian Institute of Sport puts it in Group A, its highest level of evidence.⁸

A common approach is 3–5 g a day. Creatine draws water into your muscles, so expect your weight to go up by 1–2 kg. This goes away over 4–6 weeks after you stop.⁹ If you exercise for general health rather than high-intensity training, you probably don't need it.

Frequently asked questions

Do I need protein powder to build muscle?

No. You can build muscle with protein from food, but a powder can help you reach about 1.6 g per kg of body weight a day if food alone falls short.¹

Do I have to drink a protein shake straight after training?

No. Getting enough protein across the day matters more than the exact timing.²

Is protein powder bad for your kidneys?

Not if your kidneys are healthy; higher-protein diets didn't change kidney function in trials. If you have kidney disease, talk to your practitioner first.⁴

Are BCAAs worth taking?

Probably not. BCAAs on their own don't build muscle, and they add little if you eat enough protein.³

Does creatine make you put on weight?

Yes, usually 1–2 kg, mostly water held in your muscles. It goes away a few weeks after you stop.⁹

References

Research (PubMed)

1. Morton RW, Murphy KT, McKellar SR, et al. 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. Br J Sports Med. 2018;52(6):376–384. PubMed 28698222
2. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. PubMed 24299050
3. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017;14:30. DOI 10.1186/s12970-017-0184-9
4. Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. J Nutr. 2018;148(11):1760–1775. DOI 10.1093/jn/nxy197
5. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PubMed 28615996

Australian guidelines

6. NHMRC. Nutrient reference values for Australia and New Zealand: protein. View source
7. Australian Institute of Sport. Sport supplement fact sheet: isolated protein supplement. View source
8. Australian Institute of Sport. AIS Sports Supplement Framework. View source
9. Australian Institute of Sport. Sport supplement fact sheet: creatine. View source

This article is general information, not medical advice. Speak with your practitioner before starting any supplement.