What Supplements to Take to Increase Protein Intake?

December 18, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, the average healthy adult requires 0.8 grams of protein per kilogram of body weight daily. For those with higher needs, like athletes or the elderly, knowing what supplements to take to increase protein can significantly aid in achieving fitness goals and promoting muscle health.

Quick Summary

This guide covers the various types of protein supplements and other supportive nutrients. It details the benefits and applications of popular options like whey, casein, plant-based powders, and amino acids, helping you choose the right supplements for your dietary needs, activity level, and goals.

Key Points

Whey is Fast-Digesting: Ideal for post-workout to kickstart muscle recovery due to its rapid absorption and high BCAA content.
Casein is Slow-Digesting: Best consumed before bed to provide a sustained release of amino acids for overnight muscle repair and growth.
Plant-Based Options are Varied: Pea, rice, and soy proteins offer alternatives for vegans or those with dairy allergies; blends ensure a complete amino acid profile.
Creatine Increases Strength: A daily dose of 3-5 grams enhances performance in high-intensity workouts, leading to greater potential for muscle growth.
Total Daily Intake is Key: The overall amount of protein consumed daily is more critical for muscle growth than the timing of intake, though timing can offer additional benefits for specific goals.
Collagen Supports Joints: Not a complete protein, but helpful for connective tissue health and reducing post-exercise soreness.
BCAAs are Situationally Useful: Most beneficial for those training in a fasted state or with low protein intake, as they are abundant in quality protein sources like whey.
Consult a Professional: Always discuss supplement choices with a healthcare provider, especially for individuals with health conditions like kidney disease.

The Importance of Adequate Protein Intake

Protein is a crucial macronutrient involved in a multitude of bodily functions, from building and repairing tissues to producing hormones and enzymes. While a balanced diet rich in whole foods is the best source of protein, supplements offer a convenient and effective way to meet increased daily needs, particularly for those with intense training regimens, older adults combating muscle loss, and individuals with dietary restrictions like vegans.

Types of Protein Powder Supplements

Protein powders are the most popular form of protein supplementation, available in various types based on their source and processing. Each type has a unique absorption rate and amino acid profile, making certain options better suited for specific goals.

1. Whey Protein Derived from milk during the cheesemaking process, whey protein is a fast-digesting, complete protein that contains all nine essential amino acids. It is particularly rich in branched-chain amino acids (BCAAs), especially leucine, which plays a key role in stimulating muscle protein synthesis.

Whey Protein Concentrate (WPC): Contains 70-80% protein and retains some fat and lactose. It's the most affordable option.
Whey Protein Isolate (WPI): Filtered to remove most of the fat and lactose, resulting in a higher protein concentration of 90% or more. It's a good choice for those with lactose sensitivity or who are watching their fat and carb intake.
Whey Protein Hydrolysate (WPH): Pre-digested, meaning it's absorbed even faster than isolate. This is ideal for post-workout recovery when nutrients are needed most urgently.

2. Casein Protein Also derived from milk, casein protein is a slow-digesting protein, making it ideal for a sustained release of amino acids into the bloodstream.

Benefit: This slow absorption rate helps prevent muscle breakdown, especially during extended periods without food, such as overnight while sleeping.
Application: A casein shake before bed can support overnight muscle recovery and growth.

3. Plant-Based Protein An excellent alternative for vegetarians, vegans, or those with dairy allergies, plant-based protein powders are sourced from peas, rice, hemp, and soy.

Consideration: Many plant-based proteins are incomplete on their own. Therefore, blends combining multiple sources, such as pea and rice protein, are common to provide a complete amino acid profile. Soy protein is one of the few complete plant-based proteins.

Other Supplements for Protein Synthesis and Support

Beyond the protein powders themselves, other supplements can work synergistically to support muscle protein synthesis, aid in recovery, and help you reach your goals.

1. Creatine Creatine is one of the most researched and effective supplements for increasing muscle mass and strength. It works by increasing the body's ability to produce energy rapidly during high-intensity exercise.

Benefit: Allows for harder training, which indirectly stimulates greater muscle growth.
Usage: A daily dose of 3-5 grams of creatine monohydrate is a common recommendation.

2. Branched-Chain Amino Acids (BCAAs) BCAAs—leucine, isoleucine, and valine—are crucial for muscle repair and growth. While whey protein contains high levels of BCAAs, standalone BCAA supplements can be beneficial, especially for those training in a fasted state or those with lower protein intake.

Consideration: For individuals with an already high protein intake from diet or supplements, additional BCAAs may not provide significant added benefits.

3. Collagen Peptides While not a complete protein, collagen is the most abundant protein in the body, vital for skin, joint, and connective tissue health.

Benefit: Provides specific amino acids that support joint health and can be beneficial for reducing recovery soreness.
Application: Can be taken alongside a complete protein source to support connective tissues, which are put under stress during intense training.

Supplement Comparison Table


Supplement Type	Primary Use	Absorption Rate	Best Time to Take	Best For	Potential Side Effects	Cost
Whey Protein	Muscle building, recovery	Fast	Post-workout	Athletes, bodybuilders	Digestive issues (concentrate for lactose-intolerant)	Mid-range
Casein Protein	Muscle maintenance, recovery	Slow	Before bed	Overnight recovery	Can cause bloating due to slow digestion	Higher
Plant-Based Protein	Protein intake support	Varies	Any time	Vegans, vegetarians	Potential low completeness (use a blend)	Varies
Creatine	Strength, power	Consistent	Any time (daily)	Resistance trainers	Water retention, digestive upset	Low
BCAAs	Intra-workout energy	Very Fast	During/around workout	Fasted training, low protein intake	Mild digestive issues	Higher
Collagen Peptides	Joint & tissue support	Fast	Any time	Ageing athletes	None major	Mid-range

How to Choose the Right Supplement

Choosing the right supplement depends heavily on your individual goals and dietary needs. For muscle growth and fast recovery, whey protein is a proven choice, especially post-workout. For sustained amino acid release, casein is ideal for overnight muscle support. Plant-based options cater to dietary restrictions, and supplements like creatine, BCAAs, and collagen address more specific needs.

Before adding any supplement, it's wise to assess your overall diet. Supplements are meant to complement, not replace, a nutritious diet. Starting with a quality whey or plant-based protein powder and consistent resistance training is the foundation. As your goals evolve, consider adding other research-backed supplements like creatine or casein to your regimen.

Conclusion

Adding the right supplements can be a powerful tool for increasing protein intake and maximizing training results. Options like whey, casein, and plant-based protein powders provide the building blocks for muscle repair and growth, while complementary supplements such as creatine and collagen support strength and tissue health. By understanding the different types and their optimal uses, you can make an informed decision to better fuel your body and reach your fitness potential. Always prioritize a whole-food diet and consult a healthcare professional before starting any new supplement regimen to ensure it aligns with your health needs.

Frequently Asked Questions

Whey protein is highly recommended for muscle building, especially after a workout, due to its fast absorption and high concentration of BCAAs like leucine. Total daily protein intake is most important, but whey helps maximize muscle protein synthesis.

For fast recovery, take a whey protein supplement within two hours post-workout. For sustained overnight muscle repair, a slow-digesting casein protein is best consumed before bed. For weight management, taking protein-rich snacks between meals can increase satiety.

While plant-based proteins like soy are complete proteins, others like pea and rice are not. Blends are typically used to create a complete amino acid profile. For muscle growth, some studies show whey might be slightly more effective, but total protein intake matters most.

Yes, taking creatine alongside a protein supplement is highly effective for increasing strength and muscle mass. Creatine enhances performance during workouts, while protein provides the building blocks for muscle growth.

Whey protein is absorbed quickly by the body, making it ideal for immediate post-workout recovery. Casein protein, on the other hand, is digested slowly, providing a steady release of amino acids over several hours, making it perfect for overnight muscle repair.

For healthy individuals, protein supplements are generally safe when taken in recommended doses. However, excessive consumption can cause digestive issues or strain the kidneys over time, especially for those with pre-existing kidney conditions. Consulting a doctor is always advised.

No, collagen is not a complete protein as it lacks the essential amino acid tryptophan. While it is beneficial for joint, skin, and connective tissue health, it should not be relied upon as a sole protein source for muscle building.