Are you taking the right type and dose of protein supplements? Doctor explains how to maximise health gains

How to use protein supplements for muscle growth and overall health? Focus on the right timing, dosage, and the need for a balanced diet.

Protein supplements work best for your health and muscle recovery when they fill gaps in your daily nutrition instead of taking the place of whole foods. To support muscle growth and overall health, focus on getting enough nutrition throughout the day and timing your meals well, rather than just relying on shakes after your workouts.

How to take protein to maximise muscle growth? (Adobe Stock)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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"Protein is an important nutrient for building muscles, healing tissues, and keeping the body functioning well. Good sources of protein include whole foods like eggs, fish, and beans. Many people also take protein supplements to help meet their daily needs. Using protein supplements correctly can provide benefits and avoid health problems," Dr Anshul Singh, from the Clinical Nutrition and Dietetics Department at Artemis Hospitals, tells Health Shots.

How to use protein supplements effectively?

To use protein supplements effectively, follow these tips:

1. Pick the right type of protein

Whey protein digests quickly, making it great for recovery after a workout. Casein protein digests slowly, so it's best to take it before bedtime. Plant-based proteins are suitable for people who cannot have dairy or follow a vegan diet.

2. Find the correct dose

The amount of protein you need each day depends on your age, activity level, and health goals. Generally, sedentary people should aim for 0.8 to 1.2 grams of protein per kilogram of body weight. Athletes, on the other hand, may need 1.6 to 2.0 grams per kilogram.

3. Eat at the right time

Eating protein at the right time improves its benefits. After exercising, protein helps muscle recovery and growth. Taking it in the morning provides energy. Protein also helps prevent muscle loss. Consuming casein before bed supports muscle repair and recovery during the night.

4. Combine with a healthy diet

Supplements should not replace whole foods they should add to a healthy diet. Eating protein with fibre, healthy fats, and carbohydrates helps your body absorb nutrients and gain more benefits.

5. Stay hydrated

Eating more protein boosts your metabolism, which means your body needs more water to help with digestion and kidney function. Drink 2-3 litres of water each day to prevent dehydration.

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Benefits of protein in diet

• Eating enough protein each day helps build and maintain lean muscle. It also helps prevent muscle loss as we age.
• It helps you feel full, reduces the total calories you eat, and supports healthy weight loss. Protein, calcium, and vitamin D work together to make bones strong and lower the risk of osteoporosis.
• Eating this food burns a lot of calories. The body expends more energy digesting it than it does digesting fats or carbohydrates.
• Proteins help your body make antibodies and repair tissues. They allow you to heal faster from illness and injuries.

Dr Singh says, “Protein supplements can greatly improve overall health if used correctly. They are an easy way to meet daily protein needs, build muscle, help with weight management, and support long-term health. However, moderation is key. Taking too much protein can put stress on your kidneys and digestive system.”

(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek your doctor's advice for any questions about a medical condition. At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.)