Protein isn’t a miracle pill; taken alone, it won’t make you stronger but it can support the hard work you’re putting in during your workouts, helping you to get more bang for your buck.

A 2015 study published in the Sports Medicine Journal found that for untrained people, taking protein had no impact on lean muscle mass or strength training during the first few weeks of resistance training. As the frequency of their training and volume of weights increased, however, protein supplements helped to promote muscle hypertrophy (strength) and enhanced muscle strength gains. Researchers also found that taking extra protein accelerated gains in aerobic and anaerobic power (great for all kinds of sports and fitness activities, from jogging to powerlifting and boxing).

A more recent piece of research, this time in Frontiers in Nutrition, concluded that taking protein after a workout optimised physical performance and helped with muscle recovery from both resistance training and endurance exercise.

Do you need to take protein supplements if you want to get stronger?