8 Min
Zuletzt aktualisiert am 29.04.2026
Almost everyone drinks them – more or less regularly: protein shakes. Especially in the gym, almost everyone carries a shaker. But why is that? What is the secret behind these powders and what does protein powder really do?
In this article, you will learn everything – the most important facts about the effects of protein powder, what protein powder & muscle building have to do with each other, and what happens if you drink protein shakes but don’t train.
Let’s start right away with the most important question: What does protein powder do?
Your knowledge to go: What does protein powder do?
-
Proteins contribute to the growth and maintenance of muscle mass and the maintenance of normal bones. They are also building blocks of many bodily structures such as hormones.
-
Protein powders can increase your protein intake and help meet your protein needs.
-
Even protein powder without exercise has benefits – people who don’t like sports often wonder what protein powder does if you don’t train.
-
Many use protein powder for losing weight or gaining weight.
-
You don’t necessarily need protein powder – but it can be practical and make protein intake easier in everyday life. Alternatively, many "normal" foods also contain proteins.
-
Especially athletes, vegans, older people, and people with a stressful daily life often turn to protein powder.
What does protein powder really do?
To understand what protein powder does, we need to be clear about what protein powder consists of: proteins. So when we look at what protein shakes do, we always look at what proteins do:
-
Protein contributes to the growth of muscle mass.
-
Protein contributes to the maintenance of muscle mass.
-
Protein contributes to the maintenance of normal bones.
In addition, proteins are building blocks of many bodily structures such as hormones. And hormones play a big role in life, especially for women, controlling everything from mood and well-being to energy levels. Proteins are much more than just a gym supplement.
In fact, proteins have many other areas of effect – unfortunately, we are not allowed to report on them because we must comply with the Health Claims Regulation, which governs which statements about proteins are permissible.
The most important answer to the question "What does protein powder do?" is: It provides proteins and can thus increase your protein intake and help meet your needs. How much protein you need can be found here: Your protein requirement. And here you can find out how much protein powder you should consume per day at most.
%-product_content-%
Speaking of the gym:
What does protein powder do in sports?
The main use of protein powder is still in the sports field. There, protein powder is equated with muscle building. And even though it is a bit more complex in reality, there is some truth to it, because proteins, as already explained, contribute to the growth and maintenance of muscle mass.
Let's be honest: athletes usually already know the answer to the question "What does protein powder do?" Nevertheless, there are other common questions that we will clarify now.
What does protein powder do without sports?
Contrary to what many assume, proteins are not only important in sports. Proteins are needed throughout our entire body and for many processes. For example, they are building blocks of many bodily structures such as hormones. Regarding your muscles & protein shakes without sports: Of course, you will not build muscles if you drink protein shakes but do not train. However, proteins also contribute to muscle maintenance. During training breaks, proteins (and thus protein shakes) can help preserve the muscles you have built.
What does protein powder do after training?
With a protein shake after training, you consume protein that contributes to muscle mass growth.
Protein powder before or after training?
Actually, both work – which is better for you can be found out in our article "Protein shake before or after training?".
Does protein powder help with weight loss?
What does protein powder do for weight loss? In itself, no more or less than other foods. Whether you lose weight or not does not directly depend on the number of protein shakes you drink – unfortunately. Instead, weight loss is a very complex process that cannot simply be summarized by shakes.
What we can say for sure: Protein shakes are a welcome low-calorie and low-fat snack option for many people trying to lose weight, and they replace many sugary snacks. Also, shakes boosted with oats and fruit can be a tasty breakfast option. They make it easier to eat consciously. Many increase their protein intake while trying to lose weight.
But – and this shows how complex the matter is – let's look at another question: Do you gain weight from protein powder?
As shown, not really, but you can actually use shakes to gain weight. This works, for example, by combining shakes with fatty nut butters or baking protein powder into sweet baked goods like muffins. But then it's less about the protein powder and more about calories. Because if you consume more calories than you burn, simply put, you gain weight.
So it always depends on how you prepare your shakes and incorporate them into your daily routine. Protein powder itself is a neutral food that neither makes you gain nor lose weight out of nowhere. It always depends on what you make of it.
Why protein powder? Protein powder vs. regular foods
Are protein powders better than regular foods? Or why should you buy expensive protein powders instead of just eating an egg?
-
Practicality: Protein shakes can be taken anywhere. You don't need much preparation or many ingredients.
-
Predictability: With a protein shake, you always know exactly what you're getting – you know the nutritional values and ingredients and can always rely on them. Even when traveling!
-
Time: Protein shakes are ready in just a few steps and a good shake. In just a few seconds, you have a protein-rich snack ready to go. No egg cooks that fast.
-
Quality: Good protein powders have a high biological value and a complete amino acid profile. With many other foods, you have to do some calculations first to find out how good your protein source really is.
-
Portion size: In high protein diets, it sometimes happens that you really need more protein but don't actually have much appetite left. Here, a liquid shake can be much more pleasant than a serving of egg salad.
Important: Always pay attention to your hunger and don’t just drink a shake to meet your needs if you actually don’t want to!
It’s not quite that simple, and no – protein powders are not automatically better or worse than "normal" foods.
Vetain’s tip: A healthy mix and balance between a balanced diet and protein shakes is recommended.
%-product_content-%
With our test, you can find out which protein powder suits you.
Do you need protein powder?
Clearly: You can also eat a balanced and protein-rich diet completely without protein powder. Even if it often looks different on social media – protein powders are just an optional extra to your diet that can simply make it easier to consume proteins.
But you don’t necessarily need them… after all, humans have survived for thousands of years without protein powder. There are also many "normal" plant-based & animal protein sources that, when cleverly combined, can cover the daily protein requirement.
And when you realize that the answer to the question of what protein powder brings isn’t in the powder itself but in the proteins, you quickly understand that you can also just eat other protein-rich foods.
So if you don’t feel like using powders, can’t afford them right now, or simply don’t tolerate them, that’s completely fine!
Still, there is naturally a reason why protein powders exist and are especially so popular. Just because you don’t necessarily need a product to survive doesn’t mean it’s unnecessary. On the contrary – in the next section, I’ll show you who the powders are interesting for.
Who is protein powder interesting for?
But who is protein powder interesting for, or in other words: Who needs protein powder?
-
Active Athletes: Of course, everyone who regularly goes to the gym or does sports otherwise probably already knows exactly how much protein they need and how protein powders can help them in daily life.
-
Vegans: Proteins in a vegan diet? They exist! Still, it can often be practical in everyday life to have a good vegan protein powder that provides high-quality proteins without having to compare plant-based protein sources and their biological value.
-
People with low appetite: If you often aren’t very hungry or don’t like to eat much in the morning, protein shakes might be your solution! They are easy to drink and at the same time provide nutrients like proteins, calories & more.
-
During a stressful daily routine: If you have little time to cook and repeatedly resort to sugary snacks due to lack of time, protein shakes could make a real difference in your daily life. Shakes are quick to prepare and are perfect as a fast (and drinkable) snack for in between.
-
Older people: Many older adults have little appetite or cannot and do not want to eat everything anymore. At the same time, they have an increased protein requirement of at least 1 g/kg body weight. In this case, protein powders can make a significant contribution to protein intake – and because protein shakes often taste delicious and sweet, they are often well accepted.
-
With special dietary habits: If you follow a diet that severely limits your food choices or you are a so-called picky eater, protein shakes are an easy way to increase the protein content of your diet.
-
Protein fans: You don’t necessarily need a real "reason" to use protein powder. If you just feel like having a tasty shake now and then – why not? Even the fact that you’re interested in the topic "What is protein powder good for?" already qualifies you! :D
%-split_content-%
Conclusion: What is protein powder good for?
Protein powders are not just for well-trained fitness enthusiasts. Instead, many people can benefit from protein shakes. The question "What is protein powder good for?" can sometimes take a back seat. Because protein shakes can make everyday life and a balanced high-protein diet easier for many – and sometimes that's simply enough.
By the way: Not every protein powder is suitable for baking! More on this in our article "Can You Heat Protein Powder?"
Do you have questions? Then feel free to send me an email – I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
Literature & sources
-
DGE (2021). Selected Questions and Answers on Protein and Essential Amino Acids.
-
EFSA NDA Panel (2012). Scientific Opinion on Dietary Reference Values for Protein. EFSA Journal 2012; 10(2).
-
Wagner, H. (2003). Structure and Function of Proteins. Newsletter BAFF 42, No. 162.
