– Protein plays a very important role in our body. It is one of the most important nutrients required for the proper functioning of the body.
-Protein is required in the diet because it plays the following functions
• It is an important component of every cell in the body.
• It is required to build and repair tissues.
• It is also required to make enzymes, hormones, and other chemicals present in the body.
• It is an important building block of bones, muscles, skin, and blood.
• Protein helps to form antibodies that help fight infection.
• Protein is a source of energy.
• Proteins help to maintain proper pH in the body.

– When you lift weight your muscles break down, they tear. Protein helps to repair and rebuild those broken muscles. That’s how muscles gain strength and grow/ enlarge. Taking protein without any form of workout will not help grow or enlarge muscles. But of course, it will perform other normal bodily functions given above.

– According to the National Institute of Health for a normal adult the daily requirement of protein is 0.8 to 1.2 gram per kg of body weight.
– For a person who lift weights or an athlete suggested intake is 1.8 to 2.2 grams of protein per kg of body weight.
– If you are an adult and weigh about 70 kg, your daily requirement is 70*1.0 gram= 70 grams of protein.
– Check out our protein calculator to know your approximate daily protein requirement.

– If you can fulfill your daily protein requirements from your diet then you don’t need to take supplements.
– Also it is not always possible to include the required amount of protein in our diet, due to diet restrictions, busy schedules, improper diet, in such cases protein supplements can be taken to complement our diet.
– Supplements are nothing but a convenient way to take nutrients.
– Also, whey supplements offer various advantages such as fast absorption, purity, very low fat, carbs, and lactose.

– Different types of protein are classified according to the level of their purity. The major difference is the level of purity.
– Whey protein concentrate contains almost 80% of protein.
– Whey Protein Isolate contains up to and above 90% protein.

– It depends on your goals and body type.
– If you want lean muscles or cannot tolerate lactose, do not want any fats and carbs then Whey Isolate is a good choice.
– If you are a beginner, just joined the gym, or an active adult and can do with some carbs then we suggest going with whey concentrate.

Calories surplus is required to put on mass. Mass gainer or weight gainers are products designed to help put on mass or bulk. They do it with the virtue of higher calorie contain. Gainers provide high-calorie formulation in a consumable and convenient way. It is possible to consume almost 1000 calories just with a shake of mass gainer.

If one wants to put on weight/ mass or gain bulk, he needs to attain a caloric surplus, meaning consume more calories than required. It is not always possible to get more calories from our daily food due to various reasons such as diet restrictions, improper diet, busy schedule, physical limitations. This is where gainers help. They provide a large number of calories along with protein in a consumable and convenient form.
Gainers are typically formulated with a 1:3 or 1:5 ratio of protein to carbohydrates. This provides surplus calories required for bulking up.
1. If you are underweight then go with a weight gainer.
2. If you are of average weight and want to put on more mass, then go for Mass Gainer.

Yes, all of our core material is imported, we import our material majorly from USA, Germany, and France.

Yes, whey protein is obtained from milk, making it a vegetarian product, All M2 Proteins product have a vegetarian green symbol.

Foaming is a functional property of proteins. Thus when shaken vigorously whey protein forms some foam. Whey proteins are widely used as foaming agents in several formulations. The formation of foam on your shake is normal.

Beginners have different nutritional needs than intermediate or expert athletes. Our M2 Beginners is specially formulated keeping the nutritional needs of beginners in mind, go for M2 Beginner if you are a beginner.

If you are on a weight loss diet and need a protein supplement, choose our M2 Whey Isolate. It contains the least amount of carbs and fats with the highest quantity of proteins.

Nothing bad will happen if you consume whey protein and don’t work out. Whey is a form of food or one can say it’s simply a purified form of a nutrient. If you don’t work out proteins will be used in other bodily functions. We recommend not to exceed your daily protein requirements. Use our protein calculator to determine your daily protein requirement.

Mass Gainer is better for skinny people. Skinny people who want to put on some weight need a hypercaloric diet, meaning they need to consume more calories than they use. Mass gainers contain carbohydrates that provide additional calories as well as proteins. Thus mass gainer is a more suitable product for skinny people than just whey protein. Once you have attained your target weight you can switch to whey protein only.

There are no known, scientifically proven serious side effects that can be directly related to whey protein. Whey protein is simply a type of food. USFDA (USA) and FSSAI (India) have both declared whey as safe to consume. Still, people with existing kidney and liver conditions should consult their physicians regarding the intake of whey proteins.

Yes, it is good to take whey protein, Protein is required by our body to perform several important functions, such as building and repairing tissues, making hormones, enzymes, and other chemicals, it serves as an important building block for bones, muscles, skin, and blood, it also helps to form antibodies that are required to fight infection and also serves as a source of energy.
Given this, protein is an important macro ingredient in our daily diet, it is important to consume the required amount of proteins daily and whey protein provides a convenient and purified source of protein.

Whey protein will not make you lose weight, to lose weight a strict diet regime and workout plan needs to be followed. Whey protein forms an important part of a weight loss diet to supply the muscle with protein and calories for energy.

The major difference between whey protein and whey Isolate is their purity. Whey proteins can range from anywhere between 35 to 80% purity. Whey concentrate protein which is widely used in supplements has about 80% purity. While Whey Isolate has about 90% purity.
The lower purity whey has a higher amount of carbs, fats, and other micro-ingredients. While the higher purity whey such as Whey Isolate has an almost negligible amount of carb, fats, and other micro-ingredients.

No, when taken within recommended does whey protein does not affect kidneys, unless there is pre-existing damage or dysfunction.

Using whey within the daily recommended allowance does not cause any harm to a healthy individual.

Whey Protein concentrate is the first type of Whey Protein. It contains 25-80% protein depending on the purity. For sports supplement mostly 80% whey protein concentrate is used and for other purposes such as clinical and infant nutrition protein lower concentration is used. Whey protein concentrate contains various levels of fats, carbs, and lactose depending on the concentration of proteins. Protein concentrate with lower concentration or purity has a higher amount of carbs, fats, and lactose and vice versa.
Whey Protein Isolate is the choice of proteins of numerous bodybuilders, athletes, and heavy lifters. Whey Protein Isolate contains no less than 90% of proteins with very little carbs, fats, and lactose. It is also a perfect choice for people with lactose intolerance.
Whey Hydrolysate It is the most expensive type of whey protein. Whey protein is partially hydrolyzed or digested using enzymes, the long chain of proteins are broken down into smaller fragments of amino acids, which improves the rate of absorption in the body is considerable than the other two forms.

Yes, it is safe to consume raw whey, actually raw whey is not the correct term, and it should be unflavored whey. Flavored whey offers added benefits such as digestive enzymes (if added by manufacturer), improved mouthfeel and consistency, stability, better flavors, which helps to improve the acceptability of whey.

Milk contains two major proteins, one is whey and the other is casein. Milk protein contains about 80% casein and the rest 20% is whey.
The major difference between casein and whey is the rate of absorption.
Micellar Casein is very well known as a slow-digesting protein. Casein is the primary component of milk protein.
Casein forms small micelles slowing down the rate of absorption of proteins, hence micellar casein works as a slow drip of amino acid promoting muscle synthesis over 7 hours. It is the best night time and in between meals protein to supply your muscles with a sustained amino acid source.
While whey concentrate or whey isolate is much faster absorbed as compared to casein.
The other differences are texture, mixability, and taste.
Whey proteins have better mixability and taste than casein. Casein due to the formation of micelles is difficult to mix and tastes bland.

BCAA are commonly known as Branched-chain amino acids and are part of essential amino acids. All high-quality whey protein contains BCAAs in them.
BCAAs help to boost muscle protein synthesis but all essential amino acids are required for muscle protein synthesis to take place. So consuming BCAAs alone is not helpful it should be consumed along with supplements that offer a full range of amino acids.

Whey protein is better than soy protein. Whey protein offers better biological value, a full spectrum of amino acids, and a higher degree of absorption as compared to soy protein, these three are important factors to consider while consuming a protein supplement. Also, whey tastes much better than soy protein.

It depends on what you mean by an effect. If you are looking for muscle growth and increased muscle size it usually takes about 2-3 months along with a strict diet and dedicated efforts for the whey to show effects. Whey is not a magic pill that will grow and build your muscles overnight. A serious regime needs to be followed to get the benefits that whey has to offer.
Although as per my personal experience you will be able to see effects such as increased strength, decreased fatigue, higher energy within a week or two after you start consuming a protein supplement.

Anytime is the right time to take a whey protein supplement, you can take it in the morning, during breakfast, after lunch, or dinner. It is advisable to divide your required amount into 2-3 portions and take that throughout the day. In this way, we can provide our body with a sustained dose of amino acids that are required for muscle protein synthesis rather than taking all at once.
But if you workout, and that is on empty stomach it is helpful to take them after the workout when muscles are starved of amino acids and then amino acids can offer the anabolic effect. In addition to this do consider taking protein during the day as suggested in the first paragraph.

Yes, you can consume whey protein every day if you want. It is a form of food. But stay within your daily recommended requirements for protein.

No, whey protein does not. Studies show that Whey protein increases intracellular testosterone level, meaning it moves testosterone from blood circulation into the cell where it can perform its function.

It depends on your goal,
if you are building lean muscles go with water.
If you want to increase bulk go for milk.
If you are on a weight loss diet go for water.
If you are lactose intolerant go for water.
Milk adds some amount of calories to the protein shake, so if you are counting your calories go with water.
After a workout drink protein with water, which does not interfere with protein absorption.

Whey protein supplements are not the culprit here, and it does not happen in everyone. It is caused due to the lactose intolerance and digestive system of the individual. It happens majorly in people with lactose intolerance. Meaning people who cannot digest lactose.
Whey Protein concentrate contains some carbohydrates in the form of lactose, which can result in gastric distress or loose motions in people with lactose intolerance.
Also in a normal individual, it may take a few weeks for our digestive system to get used to the protein, which may also result in loose motion but it goes away in a couple of weeks.
In some cases, if a protein is consumed in high quantities, the undigested portion travels to the large intestine, where it gets digested by microbes and produces gas.
So these are some reasons Whey protein supplements can cause gastric problems.

Yes, it is fine to take Whey protein twice a day. It is suggested that to divide your required amount of protein into 2-3 portions and consume it throughout the day rather than consuming it all at once.

Amino acids present in proteins form building blocks of muscles. Also, the essential amino acids present in protein are required for muscle protein synthesis. It’s not that whey protein causes an increase in muscle size, it’s that when you stress your muscles when you work out, your muscles tear and break, the amino acids are then used to repair these broken muscle fibers which result in increased size and strength.
So protein is essential for muscle growth, whether it comes from whey, eggs, chicken, soy it does not matter.

Yes, since whey is obtained from milk and is a dairy product, it is considered vegetarian. Its class is similar to cheese, butter, paneer, and milk powder.

Yes, as a cheap and good source of protein there are plenty of food options available as an alternative to Whey protein such as soy, paneer, nuts, fish, chicken, lentils, meat, and eggs.

Yes, fake whey protein can be very harmful, since one does not know what has been used for the adulteration of proteins. So don’t take chances, if you know it’s fake, don’t use it.

Glycemic index ranks carbohydrate in food products depending on how it affects glucose level in the body and thus insulin level. Food with a high glycemic index contains carbs that are released and absorbed at a high rate which causes a spike in insulin level, whereas food products with a low GI are slowly absorbed.
Glycemic index is measured for food containing a high level of carbohydrates, since Whey Isolate does not have any significant amount of carbs the GI is not measured. If measured it would be at the lower end of the scale.

It is okay to take a protein drink before bed, it keeps your body fed with amino acids required for muscle protein synthesis. Even when you sleep the muscle protein synthesis is going on, so it’s beneficial to drink protein before bed.

Whey Isolate is better than whey concentrate in terms of purity, rate of absorption, with a lower amount of other micro and macro ingredients.

100 liters of milk makes 87 liters of milk whey, of this 0.55% by weight is whey protein, = 87kg *0.55/100 = 0.4785 KG
Therefore it takes about (100*1)/0.4785=205.1
It takes 208.9 liters of milk to make 1 Kg of Whey protein.

Whey protein itself does not cause any weight loss, but whey protein forms an important form of a weight loss diet. Whey supplements supply important proteins and energy to the body during a weight loss diet. In most cases, whey isolate is used as a protein supplement during a weight loss regime due to its highest amount of protein and lowest to none amount of carbohydrates and fats.

Yes, diabetic patients can take proteins, Whey Isolate would be a good choice of protein supplement for a diabetic patient given it has low to none amount of carbohydrates. Protein supplements provide a much-needed protein source to the patient which can help increase muscle strength and act as an energy source in the absence of food containing carbohydrates.

Yes, the raw or unflavored whey protein does not contain any sugar in it. The final flavored product however may contain some sugar is added by the manufacturer. Check the label carefully for to presence of any sugar, as per FSSAI guidelines if sugar is added then it must be mentioned on the label. Usually, the mass gainer or weight gainer supplement contains some sugar, but it is rare to add sugar as a sweetener to a protein supplement.
All M2 Whey protein supplement contains no sugar.

Branched-chain amino acids Leucine, Isoleucine, and valine are known as BCAA supplements. These three are part of essential amino acids. These can be beneficial to a beginner but not required. Just simple whey protein concentrate is good enough for a beginner.

Nothing will happen if you consume whey protein within your daily recommended limit and don’t work out. Protein is an important macronutrient required by the body and whey provides a pure form of it. This protein will be used in the body for numerous daily functions.
It will be simply used as food by the body since it is food.

– Whey protein causes kidney stones.
– Whey protein causes cancer.
– Whey should not be used if you don’t work out.
– Whey can cause kidney damage.
– Whey reduces sex drive.
– Whey protein is a magic pill that can build muscles overnight.
– All whey proteins are the same.
– Cheap whey proteins are equally good as expensive whey proteins.
– If whey protein forms foam it’s fake.
– If whey protein does not mix very well, then it’s fake.
– Whey is only for bodybuilders.
– Whey protein should give results within a few days or weeks.

Anything that exceeds the recommended daily intake depending on the activity level or goal is too much. Let’s say about 3 gm/ kg of body weight/ day will be too much to consume for a normal adult unless you are a professional bodybuilder.

Yes, it will be too much protein at a time, the body won’t be able to digest it given its relatively small transit time in the stomach and small intestine. Much of it will be converted to energy or converted to glucose and the remainder will be excreted or fermented by bacteria in the large intestine. It is advised to divide your required amount into 2-3 portions and consume throughout the day.

No, plant-based protein supplements are not as good as whey in terms of their bio-availability, amino acid profile (plant protein are known as incomplete proteins since they don’t have a full spectrum of amino acids), digestion, rate of absorption. These all are important factors while considering the quality of a protein. Not to mention the taste, whey tastes much better than plant proteins.

As a beginner, you should opt for Whey concentrate. It is good enough for the nutritional needs of a beginner.

There is no problem if a protein is taken with milk or water. Just don’t take it with hot water or milk, can use a little warm but not hot. At higher temperature protein denatures, also it affects the mixability of proteins. You will find it very hard to mix your protein with hot liquid.

No, protein powder is not a must for bodybuilding. If you can fulfill your daily protein requirement from other food sources then you don’t need to use whey protein supplements. Whey protein is nothing but a convenient way to consume nutrients.

Protein performs lots of important functions in the body, it is one of the most important macronutrients required by our body to perform daily functions.
Proteins:
• It is an important component of every cell in the body.
• It is required to build and repair tissues.
• It is also required to make enzymes, hormones, and other chemicals present in the body.
• It is an important building block of bones, muscles, skin, and blood.
• Protein helps to form antibodies that help fight infection.
• Protein is a source of energy.
• Proteins help to maintain proper pH in the body

The cheapest way to eat a lot of proteins is to consume chicken breast, fish, kidney beans, soy chunks, and nuts.

Take a lactase supplement, it helps to reduce symptoms of lactose intolerance. There are plenty of lactase supplements available online or at a medical store.

Protein digestion primarily takes place in the stomach and small intestine, a portion of the protein that remains undigested travels to the large intestine and colon where it gets fermented by microbes. This microbial fermentation releases sulfur from amino acids.
Sulfur gas smells bad, which results in stinky farts. Undigested protein from eggs follows the same path, hence protein farts smell like eggs.
One way to avoid that is to gradually increase your protein intake or take digestive enzymes to improve protein digestion.

Soy flour has only about 36% protein along with 30% carbs, so it won’t be as good as Whey Protein supplement.
If you want to replace your whey protein with soy, then soy protein Isolate will be a better option.

Digestive enzymes are entities that help digestion and absorption of nutrients such as proteins, carbohydrates, and fats.
Some commonly used digestive enzymes in protein powders are
1. Protease, Bromelain, Papain: for absorption and digestion and protein.
2. Lactase: for carbohydrates (Lactose)
3. Alpha-amylase: for starch
4. Lipase: For fats
5. Cellulase: for cellulose

Not much, if you could digest all well (no bloating and gas), then you could have unflavored whey without enzymes. But if you have any issues digesting your protein it’s better to take one with digestive enzymes.
Digestive enzymes added to unflavored whey during manufacturing, there is no difference in whey, it’s just with or without digestive enzymes.
Digestive enzymes help digestion and absorption of nutrients making sure nothing goes waste. It increases efficiency in short.

Yes, definitely. Carbs are the source of lactose in milk products.
But even it gives you trouble (Hopefully not) take a lactase enzyme supplement.

It is not possible practically to make whey at home, a lot of milk is required to produce whey, also many industrial processes such as filtration, purification, drying, and separation are involved in the manufacturing of the final product.
Read What is Whey and how it is manufactured? to know in detail.
You can make some crude whey at home, but it won’t be any cost-efficient or as effective as commercial whey.
If you still want to know, then separate the yellow liquid on the top of the curd, filter it using a cloth, once you have a sufficient amount of solids, then dry it using an oven or some heating method and you will have a very basic form of whey. You will need lots of curd for this.
Fun fact: it takes about 209 liters of milk to make 1 kg of whey protein.

Just because it is a byproduct does not mean it’s a waste product. It has great nutritional value.
Granted, it is a byproduct of cheese manufacturing, but it is not consumed in its original form. A lot goes into it to make it consumable in its final form.
After it is separated from cheese, it goes through filtration, separation, purification, drying, and testing. To know in detail about the manufacturing process read What is Whey and how it is manufactured?
A filtration plant alone can cost upwards of 50cr. and additional research and development are also required.
After which it has to be packed, distributed across countries/ continents through a vast chain of importers, distributors, and again to a manufacturer who makes the final product.
Once with a manufacturer, it again has to be tested, then processed to make it into the final product. Once that is done it is again packed and tested. Then it is passed to distributors and then to retailers.
Every step of manufacturing, packing, testing, margins of international importers, local traders, distributors, retailers, marketing of the product adds to the cost of the final product, and yes the taxes.
So there are a lot of steps involved which add to the cost thus making it expensive.

BCAAs are known as branched-chain amino acids, these are Valine, Leucine, and Isoleucine. These are part of the amino acid profile of protein and usually found in any protein supplement or available as a blend of just above 3 amino acids. Amino acids are required for muscle synthesis and promote muscle building.
Electrolytes contain sodium, calcium, potassium, chloride, phosphate, magnesium. These are critical in allowing cells to generate energy, maintain the stability of their walls, and to function in general.
They generate electricity, contract muscles, move water, and fluids within the body, and participate in myriad other activities.
BCAAs and Electrolytes serve different functions in the body.

Whey protein is a byproduct of the cheese manufacturing process. The starting ingredient for whey protein is milk, after which, it goes through various filtration stages. The final product contains protein (35–90%) depending on purity level, carbohydrates in form of lactose, fats, a little bit of cholesterol, micro-ingredients such as vitamins and minerals.
If you are asking about commercially available Whey protein supplements, the usual ingredients are Whey protein, flavors, sweeteners, stabilizers, and enzymes for better absorption.
Some companies do add additional ingredients such as vitamins and minerals, some herbal ingredients, and so on.

Yes, you can take whey protein with BCAA if you want to.
BCAAs are known as branched-chain amino acids which are Leucine, Isoleucine, and valine. These are known to enter the bloodstream directly and help build muscle.
All whey protein contains BCAAs since it is a part of the amino acid profile of whey proteins.
Whether to take BCAAs or not is a matter of choice, if you are serious about bodybuilding and want to build great muscles, taking additional BCAAs will help. If you working out just to stay fit and maintain a good lifestyle then don’t worry about taking additional BCAAs, since Whey protein already contains BCAAs in them.
For example, our Whey Isolate contains 6.4 grams of BCAAs per serving.

For sweetness: Sucralose (sugar-free), Honey, sugar, Jaggary
For flavor: chocolate syrup, Gulkand, rose flavor, Vanilla essence, Cocoa powder
For added taste use fruits such as Banana, Mango, Chikku (I use Chikku often, it tastes good)
Can also add Peanut Butter.
Some items may increase carb count so choose according to your goals.
But these items will enhance the taste of your unflavored whey greatly.

The normal protein requirement for an adult is around 0.8–1.2 grams/ kg of body weight. For a person who works out, it’s around 2 grams of protein/ kg of body weight.
No, you don’t need to supplement your diet with protein powder if you can fulfill your daily protein requirements through your diet. There are numerous vegetarian and non-vegetarian food sources that provide plenty of proteins such as beans, soy, nuts, lentils, mean, egg, fish, etc.
Vegetarian sources have a lower amount of proteins compared to non-veg sources.
Given the typical Indian diet or certain dietary restrictions, it’s not always possible to meet daily protein requirements.
For example, let’s assume for an individual weighing 70 kg who works out about 5 times a week. The protein requirements for him would be 140 grams per day. To achieve that intake he would have to consume about 450 grams of chicken breast per day or 23 eggs every day or a combination of a certain food, which is not always possible.
That’s where protein supplements come in. Protein supplements are nothing but a convenient way to consume your nutrition.
Besides protein supplements provide cleaner and pure proteins without much other macro and micro-ingredients. So you don’t have to worry about concurrently consuming fats, cholesterol along with eggs and chicken.
Also, whey protein gets absorbed faster than other sources.
You can always get about 70 grams of protein through your diet easily if it is well designed. Rest you can supplement with protein powder.
So, to conclude you don’t need protein supplement if can meet your daily protein requirements through your regular diet.
But taking protein supplements makes it far much easier and convenient to reach those daily requirements.

It’s not different, protein is made up of amino acids: essential, non-essential, and conditionally essential amino acids.
BCAA are known as Branched-chain amino acids (leucine, Isoleucine, and valine) which are part of the essential amino acid group.
So BCAAs are not different than whey protein but part of them.
BCAAs are considered more beneficial for muscle building so they are isolated and sold separately to provide additional dose/ amount.

If you can fulfill your daily protein requirement via natural proteins such as (lentils, eggs, chicken, milk, soy, fish, etc.) then I would suggest sticking with natural proteins. If you can’t then you can always go with protein shakes as a supplement.
If your protein requirement increases (in case you start working out or any other condition) you can fulfill your increased protein demand with protein shakes. Although you can always eat more chicken, eggs, and other natural protein sources, it’s not possible all the time.
So, start with natural protein sources, if you still need more go with protein shakes.
If you can’t get any protein from your diet (because of some dietary restrictions) go with shakes.
Remember protein shakes or any other supplements are just a convenient way to take your nutrition.

Carbohydrates in milk are mostly in the form of lactose, Whey Isolate is the purest form of protein obtained from milk and have almost few to none carbohydrates.
Whey proteins with lower concentration contain few grams of carbs (Lactose) from milk, to avoid any lactose Whey Isolate is a better choice for Lactose intolerant people.

Yes, you can give whey protein to kids. Whey is used as a protein source even for likes of Horlicks, baby formulas and so.
Just determine how much of protein does your kid needs, and use.
According to the National Institute of Health (US), it is
1. for Age 0–0.5 year- 2.2 gm/kg of body weight
2. 0.5- 1 year- 1.6 gm/ kg of body weight
3. 1–3 year- 1.2 gm/kg of body weight
4. 4–6 year- 1.1 gm/ kg of body weight
5. 7–10 year- 1 gm/ kg of body weight

Note: I would make one suggestion though, purchase raw whey protein if you can, add a little chocolate syrup for taste or any other flavor to it along with water/milk.
Most of the commercially available whey proteins use artificial sweeteners which are not recommended for kids.

Yes, there are plenty of vegetables or vegetarian food that provide a good amount of protein.
1. Lentils -Protein content: 9.2 Gram/ 100 Gram
2. Chickpeas (Chana)-Protein content: 5 Gm/ 100 Gram
3. Beans (Kidney beans/ Black beans)- Protein Content: 8.7 Grams/ 100 Gram
4. Green peas-Protein Content: 3.5 Gram/ 100 gram
5. Quinoa -Protein content: 4.4 Gram/ 100 Gram
6. Soybeans-Protein content- 36.6 Gram/ 100 Gram
7. Oats-Protein content: 14 Gram/ 100 Gram
8. Chia seeds -Protein content: 14.4 Gram/ 100 Gram
9. Almonds-Protein content: 28.6 Gram/ 100 Gram
10. Cashews-Protein content: 18.2 Gram/ 100 Gram
12. Peanuts-Protein content: 26 Gram/ 100 Gram

a. Almonds-
Almonds are packed with vitamins, minerals, protein, and fiber. Almonds have many health benefits associated with them. Roasting almonds can bring our nice flavor and release some natural oils.
Protein content: 28.6 Gram/ 100 Gram
b. Cashews-
Cashews need no introduction. They are one of the most delicious nuts and used widely in curries, shakes, salads, desserts, and sweets. Health benefits of cashews include a healthy heart, strong nerve, and muscle function, improved bone health.
Protein content: 18.2 Gram/ 100 Gram
c. Peanuts-
They are one of the most widely used nuts in India. Peanuts contain large amounts of protein in them. They can be eaten raw, roasted, salted, or in the form of peanut butter.
Protein content: 26 Gram/ 100 Gram

Whey Protein hydrolysate is manufactured from Whey Protein Concentrate or Isolate. Whey Concentrate or Isolate is predigested using enzymes which makes it easy to be digested in the body.
Whey Hydrolysate being manufactured from whey concentrate or Hydrolysate does contain some amount of carbs. The carbs in milk are predominantly lactose.
So, consuming Whey protein Hydrolysate won’t help you to avoid lactose.
Go for the usual whey concentrate or Isolate and take a Lactase enzyme supplement to avoid gastric problems associated with Lactose intolerance.
Use Whey Hydrolysate only if you want the added benefit of fast digestion and post-workout recovery.

Following are some major symptoms of Lactose intolerance:
1. Stomach pain and bloating
2. Diarrhea
3. Increased Gas
4. Constipation
Lactose intolerance is caused by a decreased amount of lactase production in the body. It is the enzyme responsible for the digestion of Lactose.
You can purchase lactase enzyme tablets or drops from a medicine shop. There are a variety of lactase supplements are available in the market.
Here are several things you can do to avoid symptoms of lactose intolerance and control it.
1. Consume dairy products in small portions.
2. Take dairy along with food
3. Try soy milk
4. Try consuming lactose-reduced products.
5. Read the nutritional labels of the product carefully.

Both Whey protein concentrate and Whey Isolate is derived from milk. The major difference in both of these is purity and the number of other macros such as fats and carbs in them.
A) Whey Protein Concentrate-
A. Purity-
Whey Protein concentrate is the first type of Whey Protein. It contains 25-80% protein depending on the purity. For sports supplement mostly 80% whey protein concentrate is used and for other purposes such as clinical and infant nutrition protein with lower concentration is used.
B. Macros-
Whey protein concentrate contains varying levels of fats, carbs, and lactose depending on the concentration of proteins. Protein concentrate with lower concentration or purity has a higher amount of carbs, fats, and lactose and vice versa. People with lactose intolerance or who cannot digest dairy very well can consider the other two types of protein.
C. Filtration-
Whey Protein concentrate is usually manufactured using the ion-exchange or ultrafiltration method. It is usually cheaper as compared to Isolate.
Whey Protein Concentrate tastes like a dairy product and makes an excellent thick shake when mixed with water or milk.
b) Whey Protein Isolate-
A. Purity-
Whey Protein Isolate is the choice of proteins of numerous bodybuilders, athletes, and heavy lifters. Whey Protein Isolate contains no less than 90% of proteins with very little carbs, fats, and lactose. It is also a perfect choice for people with lactose intolerance.
b. Macros-
Whey Protein Isolate also has a higher rate of absorption due to a lower amount of carbs, fats, and lactose which may interfere with the absorption. Also, it provides the highest amount of protein per serving.
Whey Protein Isolate is usually manufactured using a microfiltration method to achieve a higher degree of purity.
-Whey Protein Isolate is somewhat bland in taste due to the lower amount of lactose, it also has less thickness as compared to the whey protein concentrate.
For lean muscle, you can consider using Whey Protein Isolate since it contains less amount of carbs and fats.

If you were to increase your protein intake suddenly following beneficial changes may occur
a. Increased stamina in gym
b. Better pump and recovery
c. Energy through the day
d. Less hunger
e. Decreased fatigue
But it is advisable to increase your protein intake gradually than suddenly. If you increase your intake suddenly following temporary side effects may occur
1. Gastric discomfort and bloating: Because the body is not adapted to digest the increased quantity of protein, most of the protein will be fermented in the large intestine. Which can lead to bloating and gases. The condition will go away once the body gets adjusted to the higher intake.
2. Dehydration: Since kidneys have to work hard to eliminate the by-products of protein metabolism and kidneys will do so by excreting lots of urine. Which in turn may make one feel thirsty. Make sure to drink plenty of fluids.
3. Exhaustion and sleepiness: Protein contents an amino acid called tryptophan. Tryptophan causes the release of serotonin in the body which regulates mood and sleep cycles. The increased protein intake can lead to an increase in serotonin levels leading to a feeling of sleepiness.
4. Nausea and Diarrhea: Increased Serotonin levels may also cause a feeling of nausea and Diarrhea.

If you could, try to fulfill your protein needs from food such as chicken, fish, eggs, lentils, beans, milk, nuts, peanut butter, etc. These are some good sources of protein.
If you are still not able to get enough protein through your diet you can opt for whey protein supplements. Whey protein supplements are a good and clean source of proteins.
Calculate your daily need of protein (for an adult daily protein need is 0.8–1.2 grams of protein/kg of body weight) and take the required amount via a supplement.
As you don’t work out I will suggest you go with Whey protein concentrate as it has almost 80% proteins along with other micronutrients. Also, it is relatively cheaper as compared with other forms such as Isolate or hydrolysate.

Whey Protein Isolate is the best source of protein if you are after lean muscles. It contains fewer carbs and fats as compared to whey protein concentrate.
Also, Whey Protein Isolate has higher purity which delivers a higher amount of proteins per serving.

When digested protein is broken down into Amino Acids which can trigger insulin release.
According to one study whey protein is demonstrated to trigger more insulin release than casein protein. About 35 grams of protein is required to trigger insulin, while whey protein triggers an insulin response that reaches to peak within 15 minutes.

Any Whey protein supplement that has a minimum of 20 grams of protein per scoop is good to start with.
For beginners, you can go with Whey Protein Concentrate which is cheaper and has other macronutrients also, or choose a whey blend.
If you are lean and want to put on some mass, you can start with mass gainers as well. Mass gainers are a good source of protein, carbs, and calories.
Don’t start with expensive options such as Whey Isolate or Whey Hydrolysate if you are a first-timer.
Taking basic whey protein initially will give you a good baseline to compare with other advanced products in the future if you choose to go for them.
Stick with simple basic protein supplements (no need for added vitamins, minerals, or herbs).

Because of the following reasons:
1. Lots of misunderstanding: People do not research but depend on gym gossip or word of friends. I have heard things like protein causes kidney stones, it’s bad for the liver, it’s only for bodybuilders, body made of powder, it contains steroids, I want to make body without any supplements and so on. People need to understand what protein supplements actually are. They are nothing but basic food nutrients in a pure form and a convenient way to take nutrition.
2. Fear of adulteration: Currently adulteration is rampant in the supplement industry. Only a few good companies care about delivering a good product that is value for money. Most companies are in for-profits and without investing in research they get it manufactured from some third-party manufacturer and sell using a high marketing budget. People print fake labels, stick them to jar and sell. It takes thorough research and a reliable source to get an authentic supplement, it should not be that way.
3. High price: High price of the imported supplement makes people reluctant to even search thoroughly.
4. Parents do not approve of kids taking supplements: Parents see these big jars and get afraid. Parents see photos of big bulky bodybuilders on them and think that it is just for bodybuilders, there is no need for this for my kid.
5. It’s relatively new: Supplements are relatively new to most people in India, so the acceptance level and awareness are low.
Some people have genuinely suffered from adulterated supplements.
Lots of misunderstanding causes fear in many gym-goers about proteins. The industry needs to make people aware of what protein is rather than just focusing on product marketing.

Whey Isolate is a purer form of Whey protein.
Whey Proteins contain anywhere from 35–80% protein in it. The rest of the stuff is carbs, fats, lactose, and other micronutrients. Most of the bodybuilding supplements are made from 80% Whey Protein.
Whey Protein is purified further to obtain Whey Isolate.
Whey Isolate contains a minimum of 90% protein and has the lowest amount of carbs, fats, and lactose.
Your choice depends on your goals and some other factors such as:
Buy Whey Protein (80%) if
1. If you are a beginner
2. If you can tolerate some fats and carbs
3. You are not lactose intolerant
4. If you are not on a weight loss diet.
5. If you have a lower budget.
As per my experience, Whey Protein works just fine as a protein supplement, and it costs lower than Isolate.
Buy Whey Isolate if
1. If you are an advanced bodybuilder.
2. If you do not want any fats and carbs.
3. If you are on a weight loss diet.
4. If you cannot tolerate lactose.
5. If you have a higher budget.

Whey Hydrolysate absorbs the quickest of all. Whey Hydrolysate is partially digested using the hydrolysis method, which reduces the time required for the digestion of proteins in the body.

GOOD quality protein powders are not that hard to mix. Don’t mind those little clumps that stick to the side, but if it forms a sticky mass that you can pick up with your fingers then I will say its trouble.
It is hard to mix then it contains a lot of other ingredients as well as proteins that may have lower solubility because of a higher degree of denaturation. Proteins with a higher degree of denaturation exhibit poor solubility.
Also do not mix protein with a hot beverage, it may be another cause of poor solubility.

Yes, proteins denature when exposed to heat. So mixing protein powders with a hot beverage will denature them.
The degree of denaturation depends on temperature and exposure time. So the extent of denaturation will depend on how hot the beverage is and how long it was mixed for.
Denaturation causes a protein to unfold and lose their structure. The unfolding of proteins causes them to become less active.
Also, denatured proteins are less soluble and have decreased foam-forming ability.

Whey protein= Only protein
Mass gainer= Whey protein+ carbs
the ratio is usually 2:1 or 5:1 ( carbs to protein) or somewhere in between. Whey protein contains only proteins more than 80% (depending upon the brand and type).
A mass gainer is used for increasing the bulk of the body by providing higher calories through carbs, while whey protein is used for increasing muscle mass.

Any food product is made up of proteins, carbs, fats, minerals, and other micronutrients such as vitamins. Everything adds up to 100%. So as per calculations if whey is 80% protein (in case of raw whey protein) then the rest of 20% consists of carbs (mostly lactose) fats, minerals, and micronutrients.

Soy lecithin is added to whey protein as an emulsifier to aid to make it “instantized” i.e. to aid in solubility and dispersion. It also gives a better mouthfeel to protein. Whey proteins without lecithin or emulsifiers are hard to get in solution and require much more shaking and also taste watery.

Whey protein is a better choice than eggs considering your goal. Eggs have fats and Cholesterol as well (A Single Egg contains up to 5 gm of fat and around 180 mg of cholesterol) Given your goal a protein powder is a good choice. Proteins such as whey Isolate have almost no fats, carbs, and a minimal amount of cholesterol.

Usually, the shelf life of protein is about 18 months from the date of manufacturing when unopened. The exact number should be mentioned on the container itself. It varies between 18 to 24 months depending on the manufacturer.
But once open try to finish the tub within 2-3 months because repeated opening can introduce moisture into the protein which can cause degradation of the product. Close the lid tightly after use and don’t use a wet scoop.

There is one definitive test that can be used to identify protein powder, the Amino Acid profile test. Run the test and compare the results with the reference protein profile. This test will tell you the individual amino acids along with their quantities. The results from the sample should be comparable to the reference. Although this test will cost much as it requires advanced instruments.
Another test that can be used to determine the purity of the protein is the simple Protein content test (it will cost around INR 500). The result can be between +/- 10% of the stated value on the label. This is to account for lab, instrument, or operator errors. But this test is not a direct estimation of protein so it can be cheated with. Poor quality supplement manufacturers use ingredients that are high in nitrogen content which can reflect high protein percentage.

Calculate your daily required amount of protein, out of which you can consume via supplements. Suppose you need about 70 grams of protein daily, you can have about 24 grams via supplements.
Choose your liquid.
You can have your protein with different liquids depending on your goal. With water, milk, as a smoothie, as a shake.
Use water if you work out, on a weight loss diet, lactose intolerant.
Use milk if: you are bulking up, want to gain mass, can digest dairy well
When:
Take about half a scoop after you finish your workout, take the rest in equally divided portions throughout the day.
Some people prefer to drink all at once after a workout, but we advise them to divide into small portions and consume during the day at times such as, at noon, evening, after dinner.
Make the shake fresh every time you want to drink, don’t make all at once, and save it for a later time.

Take whey protein immediately after a workout if you work out. Also, take whey protein throughout the day in 2-3 portions.
You can take protein at breakfast, at lunch, in the evening, before bedtime.

Well, yes and no. There are no studies that directly link Whey protein with hair loss.
It’s the testosterone levels in the body. Whey protein is known to increase testosterone, when we exercise the testosterone level in the body increases, so do some exercise contribute to higher levels of the hormone. But we need that hormone to increase for various reasons, some of which are, testosterone promotes muscle growth, helps increase energy, muscle mass, and control weight. But on the flip side testosterone produces a chemical known as DHT, higher levels of which can lead to hair loss.

Whey Protein Isolate is the purest form of Whey protein. It contains about 90% protein by weight. It has the lowest amount of carbohydrates, fats, and other macro and micro-nutrients. It’s the choice of a supplement of many professional athletes and bodybuilders.

Whey protein is not harmful when consumed within limits. Whey protein has been approved as safe by USFDA (USA) and FSSAI (India). It’s been on the market for decades, it is obtained from milk by simple filtration (although advanced and sophisticated). Given its safety record and absence of any documented evidence to suggest otherwise, we can conclude that it is not harmful.

Definition of Vegan according to the Cambridge Dictionary: a person who does not eat or use any animal products, such as meat, fish, eggs, cheese, or leather.
Since whey protein is obtained from cheese it cannot be considered as Vegan. But it is considered as vegetarian since milk and the milk-derived product fall under vegetarianism.

Whey protein is made from milk.

A range of different factors such as stress, age, skincare products can cause acne. Research shows that whey protein can cause acne but there is no conclusive proof of a direct relationship between acne and whey protein.
The diet has a complex relationship with acne, high glycemic food, high carbohydrates in diet, dairy is known to cause acne. Stop taking your protein for a few days, decrease the amount, or switch to plant-based proteins if you experience acne.

Yes, Whey protein is vegetarian.

Whey protein along with a good diet and exercise regime can result in an increase in muscle mass which can increase weight. But whey protein won’t increase weight directly as the carbohydrates or fats do.

Whey protein provides protein to the body. Protein is an important macro-nutrient that is required by our body.
– Protein is required in the diet because it plays the following functions
• It is an important component of every cell in the body.
• It is required to build and repair tissues.
• It is also required to make enzymes, hormones, and other chemicals present in the body.
• It is an important building block of bones, muscles, skin, and blood.
• Protein helps to form antibodies that help fight infection.
• Protein is a source of energy.
• Proteins help to maintain proper pH in the body.

It does not directly help lose weight, but it is an integral part of a weight loss diet to supply protein and energy in the absence of carbohydrates. Also, whey protein makes you feel full after drinking a shake, which reduces hunger. So whey protein does not directly help lose weight but helps you immensely in your weight loss process.

Add the required quantity of whey protein to your choice of liquid or depending on the goal, water or milk, shake a couple of times, stir or add to blender. Drink.

Calculate your daily protein requirement, or as suggested by your dietician. Take the required amount of whey protein, Add the required quantity of whey protein to your choice of liquid or depending on goal, water or milk, shake a couple of times, stir or add to blender. Drink.

Yes, you can take whey protein with milk, but be aware of the extra calories that milk can add if you are on a weight loss diet or lactose intolerant.

Calculate your daily protein requirement, if you cannot fulfill your daily requirement with your diet, you can go for a supplement. 3 scoops a day seems a very high quantity of protein, make sure you don’t have any preexisting kidney condition or dysfunction. If it’s healthy and the quantity is within your daily requirement then you should have no problem. It may cause some gastric distress, so consume it throughout the day not at once, and also drink plenty of water.

Actually, it’s the opposite, recent studies done with type II diabetic people show when fed with whey protein along with normal meal the blood sugar dropped 28%, their insulin doubled, and also gave a long-lasting insulin response.

Whey protein will not increase weight directly, but when combined with a good diet and regular exercise it can result in increased muscle mass which can in turn result in increasing weight, but it does not increase the weight of the way carbohydrates and fats do.

Studies show that whey protein has a relationship with hair fall, but there are no studies that show any direct relationship. Whey protein can cause a rise in the testosterone levels which produces a chemical named DHT which can lead to the shrinking of hair follicles in some individuals. The shrinking of hair follicles can lead to hair loss.

It is advised that to take protein after a workout for muscle gain, that’s when muscles present an anabolic window and also are starved of amino acids, so taking whey protein after a workout may result in muscle gain.
Also taking whey protein before a workout helps to improve muscle protein synthesis, so it is beneficial to take protein before and after a workout, rather than just after.

Yes, Whey protein is suitable for diabetic patients, especially protein which has higher purity, and low carbohydrate content can be used. Whey Protein Isolate is the most suitable protein supplement for diabetics.

Yes, definitely. Whey protein is suitable for females.

Yes, if you want you can mix Whey protein with yogurt, but be known that yogurt can increase the calorie count and will add additional carbohydrates, it will also slow down the absorption of whey protein. If you plan to take this during the day, it will be a good option, but after a workout go with water or milk.

It depends on your goal and level of your workout. If you are a beginner or just want to maintain your physique or stay active then you don’t need to take extra BCAAs, all you need is there in Whey protein. Make sure the Whey you are using is of good quality and supplies a minimum of 20 grams of protein per scoop. But if you are a serious bodybuilder, lift heavy, and planning to build good muscles then taking extra BCAAs will help.

Yes, running after all is an exercise of muscles, and muscles need protein to gain strength. Protein can help runners to develop better stamina, recovery, muscle strength, lean muscles, and energy. If your muscles are involved in any kind of stress that occurs through any physical activity, then it is always beneficial to consume protein. It’s the food for your muscles.

If you are planning to take a scoop every day, 1 kg protein can last for one month assuming the scoop size is around 30 grams.

You can drink whey protein a day as many times as you want, as long as you consume protein within your daily recommended intake. It’s beneficial to consume protein multiple times a day in small amounts, then a large amount at once.

Add about 180 mL of water to your shaker, add a scoop of Whey Isolate to it, and shake till mixed properly. A couple of shakes are usually enough to get a smooth shake. Drink.

There are a few steps you can follow to select your whey protein:
1. Determine how much you need: you can calculate your daily protein requirement depending on your age, sex, weight, and activity level. Use our protein requirement calculator to determine how much protein you need.
2. Your Goal: What do you want to achieve through your workout, increase mass, build muscles, stay fit, or weight loss?
3. Your activity level: Do you lift heavy, how often do you workout?
4. Budget: how much you can spend on supplements?
Once you have answered the above questions follow the table below to select the type of whey depending on your needs.
Whey Concentrate Whey Isolate Whey Hydrolysate
For Beginner, people who want to stay active and fit, don’t lift much, within budget For heavy lifters, expert, people on weight loss diet, people who are lactose intolerant, expensive For heavy lifters, expert, very expensive.
Now that you have selected the type of whey that you need, consume the required amount of whey as suggested by the protein calculator.
Suppose you need about 100 grams of protein per day, you can consume about 35-40 grams through supplements and rest from your diet.
Let’s say the supplement you have purchased provides 25 grams of protein per scoop, consumes a scoop after your workout and about half a scoop anytime during the day.

Following are some tips to use protein effectively
1. Calculate your daily nutritional requirement and take about 35% of that through supplements.
2. If you work out on empty stomach or you lift heavy weights take protein supplements after your workout.
3. Divide your daily requirement into 2-3 portions and take it throughout the day than all at once.
4. Make your shake thicker to slow down gastric emptying time, don’t add a lot of liquid to the shake if possible.
5. Take digestive enzymes also if not already present in the whey protein. If they are added by the manufacturer it will be specified in the ingredients list.
6. Use water for making your shake.
7. Keep the container tightly closed after use.
8. Take protein before going to bed.

Yes, it is. Whey protein is gluten-free since Whey does not have gluten in it.

No, hydrolyzed Whey protein is not bad for you, Hydrolyzed whey is just a predigested form of either whey protein concentrate or whey protein Isolate. Whey is predigested or cut into smaller fragments of amino acids using various enzymes, it helps to expedite the absorption process.

Yes, it is totally fine to take whey protein twice a day as long as you keep your intake within the daily recommended intake.

Yes, whey protein is a supplement, since it is used as a supplement to your diet for providing nutrients.

Since whey protein is obtained from milk it is considered as natural or obtained from natural resources and is already present in nature, synthetic is something that does not exist in nature but is created by adding, reacting two or more ingredients to make a new substance.

Plenty of studies show that whey protein when consumed within daily recommended limits in a healthy individual does not cause any harm to kidneys. It may however be used with caution or with prior consultation with a physician in people with pre-existing kidney conditions or dysfunction.

The best time to eat protein bars is during the day, after breakfast, lunch in the evening. Avoid using protein bars after a workout, use protein shake instead after a workout.

It depends on your goal, if you want to bulk up or put on mass, then mass gainer will be more suitable for you.
If you want to build muscles, lift heavy, want to lose weight then whey protein is more suitable.

In terms of purity, whey isolate is better than concentrate.
In terms of budget, whey concentrate is cheaper than whey isolate

Whey protein is simply a convenient way to take our daily protein. Whey protein can be used by any normal individual who cannot fulfill his daily protein requirements through a regular diet.

Whey protein under normal conditions does not cause headache, if you experience a headache after drinking whey protein, you may be allergic to whey or dairy in general. When allergic to milk our body produces immunoglobulin E, which tries to fight milk protein. In response to this our body releases histamine which can lead to sinus headache.
Switch to plant proteins or other sources of protein such as eggs if your headache persists.

Most of the weight gainer already contains some amount of whey protein in it, but if you feel that you need to consume more protein then you can take weight gainer along with whey protein.

Yes, you can have whey protein with milk, but milk will add additional calories, fats and may reduce the rate of absorption. If you are not worried about this and fine with dairy products then go ahead, it tastes even better with milk than water.

Whey protein does not cause stomach pain, but if you are lactose intolerant or suddenly increase your protein intake, you may experience bloating and gas.

No, whey protein does not increase height.

Yes, whey protein can increase muscle size when paired with a good workout regimen and diet. When we work out or put any stress on our muscles, the muscle fibers break and tears. Amino acids in whey protein help rebuild these muscle fibers resulting in growth and increase in size.

Whey protein may have a beneficial effect on blood fats, in one study done in overweight individual 54 grams of whey protein administered for 12 weeks. This led to a significant decrease in LDL cholesterol, which is also known as bad cholesterol.
A literature survey and analysis of 13 clinical trials show that whey protein reduced triacylglycerol but no effect was found on total cholesterol or LDL levels. So, additional studies need to be done to determine its effect on cholesterol.

Whey protein alone can not be a substitute for a whole meal. Our meal provides carbohydrates, fats, essential macro, and micro-ingredients in addition to proteins. So for a healthy lifestyle whole meal is required to provide all the macro and micros. Whey protein supplement alone is not enough.

Whey protein may contain plant estrogens if the cows from whom the milk is obtained are fed with soy feed. Since soy contains estrogen, a small amount of estrogen can be found in cow milk. But the level of these estrogens in cow milk is very insignificant or small to produce any effect. Whey protein as such does not contain estrogen unless it finds its way to cow milk through the feed.

Whey protein on its own will not decrease your weight.

No, it won’t. Studies were done in male as well as mice show that whey protein does not have any effect on sperm count of male fertility.

Whey protein does not lead to weight gain when consumed within a daily requirement and along with proper exercise. Studies show that whey protein can lead to weight loss due to making one feel satiated and reducing hunger which leads to eating less.

Yes, but indirectly. Studies show that consuming whey makes one feel satiated or filled leading to reducing the amount of food you eat which results can result in fat loss.

When consumed in a specified quantity along with a good workout and diet whey leads to stronger and increased muscle mass, an increase in stamina, a decrease in fatigue, and increased energy. This all leads to being stronger.

Yes, it can, studies show that when consumed as a weight loss high protein diet led to a reduction of fat especially in the belly area. The study was done on individuals consuming a high protein vs low protein diet. In conclusion, individuals with a high protein diet reduced their belly fat significantly than individuals with a low protein diet.

Whey protein when consumed gets digested in the stomach and small intestine. Various enzymes present in the stomach and small intestine cause protein to break into amino acid fragments. These amino acids are then absorbed into the bloodstream and carried to muscles, where they form building blocks of muscle fiber or repair broken muscles. This leads to an increase in muscle mass and strength.

You can take whey protein as long as you want, even if you don’t work out. Protein is required by our body at all stages of life be it a baby, child, teen, adult, pregnant woman, or older person. As long as you are a healthy individual without any kidney condition and consume your protein within your daily recommended intake and you are fine.

Whey protein is simply a pure source of protein that is required by our body to carry out many functions. You can take whey protein every day if you cannot fulfill your daily protein requirement through your diet.

It depends on the purity of the type of protein you have purchased or the scoop size as determined by the manufacturer. Try to get at least 20 grams of protein per serving if you consume after work out. After that and during the day smaller dosages are fine.

Our M2 protein products have about 72-84% protein per scoop.

Anything that exceeds your daily protein requirements will be too much protein. Consult your dietician or try our protein requirement calculator to determine your daily requirement of protein.

Use whey protein concentrate if you want to gain weight since it has a little more carbohydrates than Whey isolate, but whey protein alone will not help you gain weight. You need a hypercaloric diet to gain weight. Consuming more calories than required leads to weight gain. To get more calories focus on consuming food rich in carbohydrates or healthy fats such as MCT.

Whey protein is manufactured from milk during the cheese manufacturing process. The yellow liquid that forms during cheese manufacturing is separated and filtered and purified again to obtain whey protein. To know more in detail check out our detailed blog on how whey protein is manufactured.

Yes, if you are a beginner, don’t lift heavy yet, and consume good quality protein powder then BCAA present in whey protein is enough.

There are no known major side effects of whey protein when consumed in healthy individuals within daily recommended limits. Although there are few minor side effects such as stomach discomfort or bloating in individuals with lactose intolerance. Other minor side effects which are indirectly linked to whey protein consumption are hair loss and headache, but more studies are required to establish any direct link.

Whey protein concentrate which has lower purity has about 8-9% carbohydrates, whey isolate on the other hand has about 3% carbohydrates, it is important how you define low carb. In our opinion, whey protein with a purity of 80% or more on its own is low carb provided no additional carbohydrates are added to them.

Vegan by definition is anything that is not obtained from an animal source. Since whey protein is manufactured from milk which is obtained from cows is considered as an animal source. So by definition, there is no such thing as vegan whey protein, it is vegetarian but not vegan.

Whey protein powder is used as a supplement to provide proteins to our bodies. It is nothing but a convenient way to consume nutrients.
Protein is required to perform important functions in the body such as the formation of enzymes, hormones, antibodies, building blocks or muscles, cells, and bones.

No, you should not eat an expired whey protein powder, expiry date is set by the manufacturer after undertaking stability studies, after the expiry date the product starts deteriorating, so don’t take any chances with your health.

Yes, you can take whey protein on rest days as well. There is no reason not to take protein on rest days, it helps to have protein in the body to keep that muscle protein synthesis going. Even if we rest, our body doesn’t.

Yes, if you want, you can. Many athletes consume eggs after a workout or before a workout in addition to a protein shake. It supplies the required protein along with other macro-nutrients.

Yes, skinny guys can take whey protein, given it is a simple and purified source of protein, whey protein is helpful to anyone be it skinny or big.

Yes, since whey protein is obtained from milk, it is a vegetarian product. So vegetarians can drink whey protein.

Yes, you can take whey protein on an empty stomach if you want, it may be a little uncomfortable though if you plan to workout afterward. It is not that big of a deal, but many people don’t want to have liquid sloshing in the stomach when they do their pushups. Use a little less liquid to avoid discomfort if you plan to do any physical activity afterward.

Yes, you can take whey protein before a workout, it may be a little uncomfortable though. It is not that big of a deal, but many people don’t want to have liquid sloshing in the stomach when they do their pushups. Use a little less liquid to avoid discomfort.

No, Greek yogurt does not have whey protein, however, it has plenty of protein. If a manufacturer decides to do so, he may add whey protein to his Greek yogurt formulation, but it’s hard to find one with whey protein in it.

No, whey protein does not have soy or soy protein in it. Some protein manufactures use something called soy lecithin in very small quantities though, it works as an emulsifier and stabilizer in whey protein products.

Yes, Whey protein helps in muscle recovery, it provides necessary nutrients (Amino acids) to the muscles, which helps rebuild and repair muscles.

Unflavored protein does not have any taste, it tastes bland. Little milky taste but not much.

Whey protein is digested at the rate of 8-10 grams per hour. So it takes about 2 hours to digest whey protein completely. It also depends on the absorption efficiency of the individual drinking it and the gastric emptying time. The rate of absorption is a little higher in the case of hydrolyzed proteins which are partially digested. Studies show that the rate of absorption can be also increased with the addition of digestive enzymes to your shake.

If you lift heavy and following a good diet then you should take around 1.8-2.2 grams of protein per kg of your bodyweight to build muscles.

Calculate your daily protein requirement using our protein requirement calculator. The results will tell you how much protein you need per day, out of which about 35% can be taken with supplements.

While traveling you can carry whey protein in a small jar which can be closed tightly.

The extraction of whey protein from milk involves stages such as separation, filtration, purification, and drying. Read our blog on how whey protein is manufactured to get detailed information.

You can’t gain weight fast with the use of whey protein only, to gain weight you will have to consume a hypercaloric diet meaning consume more calories than you use. Use one of the online calculators to determine how much calories you need to consume per day to reach your target weight in a given time. Consume that many calories per day to reach your goal. Consume food which is a rich source of carbohydrates, in addition to this use mass gainer or weight gainer which can provide you with higher calories conveniently.

First, add the required amount of water to your shaker, then add a scoop of protein or your daily dose of protein, close the lid tightly. Shake the shaker gently to avoid a lot of foam, or swirl the shaker. Make sure whey protein is dissolved. If you don’t like foam allow your shake to rest for 5-10 minutes for the foam to settle. Drink.

Amazon does not directly sell any products, all products are sold by a third-party seller on Amazon, using Amazon as just a platform. Make sure the third party seller has good ratings, also you can confirm the seller is an authorized seller or distributor of the product. It is usually safe to buy your products directly from the manufacturers’ website which guarantees the product is coming directly from the manufacturer, it reduces the risk of fakes and adulteration taking place in the supply chain.

No, the whey protein has a pH of about 6-6.5, which is a little less than neutral. So no it is not alkaline.

Yes, whey protein is a lot better than plant protein in terms of amino acid profile, biological value, rate, and extent of absorption, and taste.

Yes, since whey protein does not contain any sugar (unless added by the manufacturer for specific products) and it has a very less amount of carbohydrates, it is good for diabetics. Plenty of doctors suggest protein supplements to diabetic patients to improve strength.

Yes, whey protein is legal in sports. Make sure you purchase a reputed brand and it does not contain any steroids or banned substances.

No, it’s one of the biggest misconceptions. Whey protein can be consumed by anyone or everyone given we all need protein in our diet.

Yes, whey protein is safe during pregnancy, during pregnancy protein requirement is usually increased so doctors do suggest taking protein supplements. Take unflavored whey protein if possible or go for one which has fewer ingredients.

It depends on your goal, if you want to build lean muscles don’t add anything to it, maybe peanut butter, but if you want to gain weight or mass then you can add fruits like banana, Sapota, Peanut butter, nuts, oats even ice cream to your shake if you want. This may result in higher calorie content and becomes a mass gainer.

For added flavor, you can always add some chocolate syrup, but be careful what you are adding, because added ingredients can increase the calorie and carbohydrate count of your shake. If your goal is to gain mass then it’s okay, but if you want to build lean muscle then stick with a simple whey protein shake, maybe add little peanut butter.

Mostly bacterial growth can take place in the protein given it is highly nutrient material, in addition to this purity of the protein may start decreasing. Other added material can also deteriorate after the expiry date.

Because manufacturing whey protein is an expensive process, it requires a lot of milk to make whey protein (approximately 200 liters to make 1 kg of whey protein) in addition to this lot of research goes on to make it more efficient and better, for manufacturing it requires highly advanced and sophisticated purification and filtration system which adds to the cost. Most companies in India import their raw material from overseas, which adds a lot of custom duties and transportation costs as well. This all makes whey protein expensive.

Yes, you can drink whey protein at night if you want to, it will keep supplying amino acids to your muscles to keep that muscle protein synthesis going even if you sleep. Proteins such as casein are especially used as night time protein.

You can take pre-workout before your workout and whey protein after a workout, don’t mix these two, pre-workout supplements contain ingredients which provide energy and stamina during a workout, and these ingredients need to be absorbed fast to achieve your required results, absorption of which can be slowed down due to whey protein shake or anything that you might take along with the pre-workout supplement

Don’t mix whey protein or any other protein with a hot beverage, higher temperature denatures protein, which may render it ineffective or cause to coagulate. You may find it hard to mix your whey protein if you add hot milk to it. The warm is okay but not hot.

Yes, you can mix casein and whey protein if you want, it will give you a nice blend of fast and slow absorption proteins.

It might work, there may not be too much drop in the purity of whey protein after expiry. But one cannot be sure of bacterial growth that may have taken place in the expired protein which may be a lot more harmful and expensive than a new tub of proteins, so don’t consume expired whey protein.

No, whey protein does not cause gynecomastia, gynecomastia is caused due to a hormone called estrogen, which is a hormone present in both females and males, females, however, have a higher amount of estrogen. In males, estrogen is required for maturation of sperms and healthy libido and higher quantities of which can lead to gynecomastia. The hormone is not present in whey protein by itself unless it finds its way to cow or milk in circumstances such as if the cow has been with soy feed or milked during the late stages of pregnancy, and chances of that happening are very low. Studies show that even if estrogen is found in the whey proteins, it is present in such a tiny amount incapable of having any physiological effect.

Yes, whey protein contains a small amount of calcium. It contains about 0.5 grams of calcium per 100 grams of whey protein.

Yes, whey protein goes bad after its expiry date, if the container is left open for a longer time or any moisture has entered the jar. The moisture or air may for atmosphere cause whey protein to go bad or smell weird.

Yes, whey protein does have a small amount of cholesterol, the quantity however is very small. The quantity is even smaller in the case of Whey Isolate.

No, Whey protein Isolate does not contain protein, unless added by the manufacturer for a specific formulation.

Yes, whey proteins can make if bloated if you are lactose intolerant or if you are a beginner and your body is new to whey protein. For beginners, the bloating goes away in few days and for lactose intolerance, a special enzyme supplement is required to overcome this effect or they can switch to plant proteins that do not contain lactose.

You can drink whey protein during the day as many as times you want to provide the total intake remain within your daily requirement. Studies show that drinking protein in a smaller dosage throughout the day is more effective than drinking a lot of protein at once.

Just simply add flavors such as coffee powder, cocoa powder, chocolate syrup, vanilla essence, or any other flavor that you make like during mixing.

Yes, it is safe to use during long term use as long as the total amount remains within the daily requirements.

Yes, many athletes take whey protein as a nutrition supplement.

No, whey protein does not cause impotence, it does not have any direct relationship with impotence.

Protein exists in nature in a three-dimensional arrangement, the different level of arrangement is called the primary structure, secondary, tertiary, and quaternary. For a protein to be active it needs to be in one of its structures when protein is subjected to any stress or chemical, it loses its structure and the phenomenon is called denaturation. For a protein to be active it needs to be in a specific structural form meaning un-denatured form. So when whey protein is said to be non-denatured it means the whey protein has remained its structural integrity during the processing and manufacturing of proteins and has not lost any activity.
It is specifically important because whey has to go through filtration processes that can damage the structure of proteins becoming denatured and if that happens the resultant protein is not as effective as non-denatured proteins.
The protein which uses a non-damaging filtration system in their manufacturing is usually expensive because of the high cost of such a system.

Yes, you can take vitamins with whey protein if you want.

Yes, you can take whey proteins and amino acids together.

Yes, you can take whey protein and collagen together, both are proteins made up of amino acids.

Yes, you can build muscles without whey proteins, or any other protein supplements gave you can fulfill your daily protein requirements with your food. Supplements are nothing but a convenient way to consume nutrition, if you can get all your nutrients through the food you don’t need any supplements.