– 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 form micro tear, they are torn. Our repair mechanism of the body, repairs the torn muscle and add extra cell tissue, thus making it stronger. That’s how muscles gain strength and grow/ enlarge with exercise. This muscle tissue is also known as protein. In order to gain muscles body needs positive nitrogen balance, consuming protein helps us to maintain positive nitrogen balance.
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.

– 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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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

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.

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.

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.

Whey protein is made from milk.

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.

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.

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, 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.

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.

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.

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.

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.

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

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.

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.

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.