When you first start coming to the gym, you may hear people say “protein” more frequently. Protein, in fact, is a micronutrient that is required for muscle growth.

It is a crucial nutrient that should be present in your diet because it is responsible for the formation of your hair, nails, bones, and muscles.

Your daily protein requirement is used to calculate your weight.



Population Grams Protein/Kg Body weight Daily Amount for 70 kg Person
General Person 0.8g / Kg 56g
Active Exerciser 0.8 – 1.4 Kg / Kg 56 – 98g
Strength  1.4 – 2g / Kg 98 -140g
Body Building 1.6 – 3g /Kg* 112* – 210g*

The question now is, “Are you able to achieve your daily protein requirement?”

If you think it’ll be difficult, think again. it is subjective. If you are a 70 kg general person, If you don’t perform any physical activity, your protein needs will be 56 grams to 70 grams, which you may easily get from a regular diet. If you exercise regularly, your daily protein needs will range from 56 grams to 98 grams. To get this much protein from your food, you’ll need to stick to a strict diet. If your protein requirement is greater than 1.5 kg and you can able to obtain 70% of your protein through your diet, whey protein is a viable option.


The 70-30 rule, which states that 70% of your protein may come from your food, is a healthier way to go. Supplements should account for 30% of your protein intake. It would be fantastic if you could get 100 percent of your protein from food. It is not a feasible option in everyday life.

The best protein sources. Eggs, poultry, fish, soy, peanuts, chickpeas, horse gram, Tofo, and milk are some of the foods you can eat.

Whey protein is a type of protein that comes from cow’s milk.

Whey is the liquid leftover after curdling and straining milk. It will be ground into powder. It is rich in quality protein and is simple to spot in your body. The popular brands now come in a variety of flavors, but the flavorless and concentrated protein is the finest of them all, but it is also the more boring.

The nice part about whey protein is that you can get 24 to 30 grams of protein in a single scoop (depending on the brand), and it’s easy to carry and follow in a fast-paced lifestyle.

Worst yet, it is the most expensive protein source among protein foods. You are expecting to spend between 1500 and 5000 INR every month. Is it deserving? Yes, absolutely !.


In two circumstances, it is worthwhile to invest in whey protein.

When you can get 70 percent of your protein from your food.

When you can devote 4 to 6 days to sports or fitness training for 1 hr.



 Whey protein comes in a variety of forms.

Whey Protein Concentrate (WPC) is a budget-friendly, raw protein that contains no fillers or amino acids that are typically low in carbs and fats.

Isolated Whey Protein (WPI)

It’s a more sophisticated form of WPC. Because it goes through greater purification and processing, the protein concentration is usually higher than WPC.

Hydrolyzed Whey Protein (WPH)

When the WPC or WPI is subjected to a process known as hydrolysis, which involves the breakdown of molecules. WPH is better for your digestion and is more easily absorbed by your body.

Now that whey protein contains BCAA, Creatine, and other amino acids, determine your needs and follow them.

 When is the best time to consume whey protein?

Whey protein should be consumed 30 minutes before or after a workout, according to most brands. It’s more than likely your own preference, but stick to the regimen for the greatest results.


What are some of the other advantages of protein foods ?

Any type of protein, as we all know, aids muscle rehabilitation and energizes the body. It also burns fat naturally and enhances the health of your hair and skin, among other things.


Before you buy, keep the following in mind:

There are a lot of local and foreign players in the nutrition business, all with appealing models and bundles. Refer to the nutrition chart when purchasing any protein supplement. a few brands compute their protein ratio for each 100gm and even fewer for each scoop. The ideal ratio is 30 to 35 grams of protein supplement should contain 22 to 28 grams of protein content.





When you’re first starting out on a protein-based diet. You should be aware of something called your body’s protein absorption capacity. We are aware of the protein requirement of 1 gram per kilogram. Will your body be able to digest such a large amount of protein? Yes, it is true! However, because this is a step-by-step approach, you should progress your protein diet every 10 days for optimum nutrient utilization.



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