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You are here: Home / EXCERCISES / Complete Protein Supplement Guide (Which protein supplement is best )

Complete Protein Supplement Guide (Which protein supplement is best )

Last Updated on September 5, 2020 | RD, Payal Banka (Registered Dietitian) 541 Comments

Protein supplement for weight gain.  As we all know the food you eat is extremely important and you should always make a conscious effort to eat healthily. But because of unbelievably hectic schedules and pressures from work and personal life, it is next to impossible to eat six perfectly balanced daily meals throughout the day. Thus a huge range of protein and other dietary supplements are available in the market. But most people don’t know the why, how much, when, and which protein supplements are to be used.

 

protein supplements

 

 

Table of Contents

  • What are protein supplements?
  •  Different types of protein supplements
    • Whey protein:
    • Casein protein:
    • Beef protein:
    • Egg white protein:
    • Soy protein:
    • How much protein do I need?
    • Do I Need Protein Supplements?
    • Are there any side effects of Protein Supplement?

What are protein supplements?

Protein supplements are powders and bars that consist mainly of protein (mostly whey). As an active person, you need a diet rich in protein to improve muscle recovery and growth, maintain muscle tissue, and strengthen your immune system. But most people don’t have the time to actively look after diet, so protein supplements can provide you the convenience needed.

 Different types of protein supplements

There are different types of protein supplements available in the market like:

  • Whey protein:

Whey protein supplements are made from cow’s milk. Owing to its quick digestibility, it helps in quick recovery from exercise. Whey protein supplements preserve muscles and hence they are the best to use.

  • Casein protein:

Pronounced kay-seen, it is the predominant protein found in milk. 80% of cow’s milk is casein and only 20% is whey. Casein molecules form a gel in the stomach, which is able to provide a sustained slow release of amino acids into the bloodstream, sometimes lasting for several hours (3 to 7 hours). This makes casein an ideal choice before bedtime to support growth and recovery as you sleep.

  • Beef protein:

As the name suggests, they are derived from beef and are released slowly in the bloodstream. They are a rich source of blood building iron and also B-vitamins. They are digested in 4 to 5 hours.

  • Egg white protein:

Egg white protein is made from egg whites and has many of the benefits of egg whites. It is recognized by bodybuilders and nutritionists as a highly superior source of protein.

  • Soy protein:

The rather slower releasing proteins, soy proteins are catching on with their counterparts because soy has the ability to reduce the risk of hormone-dependent cancers. They are digested in 2 to 3 hours. Soy protein is popular among vegetarians as it is made from soybeans. American Heart Association considers it a “heart-friendly” protein.

All these protein sources provide all nine essential amino acids that your body cannot make on its own, and are therefore considered “complete” proteins. They are available in fluid, powder, and solid food formulations.

How much protein do I need?

According to the American Dietetic Association, a healthy adult needs one gram of protein per kilogram of body weight per day. So if you weigh around 65 kg, you would need about 65 grams of protein a day.

However, if you are a sportsman or an athletic, you would need anywhere between 1.6 to 1.8 grams of protein per kilogram of body weight. If you are consuming more than 2 grams of protein per kilo of body weight per day, it’s important that you drink plenty of water to help protect your kidneys.

Do I Need Protein Supplements?

According to nutritionists, your entire protein requirement can be met by dietary sources alone. But if you don’t have time to go home and prepare a meal or have trouble eating anything in the morning; protein supplements are a convenient way to ensure that you meet your protein needs. Athletes and seniors may benefit from using protein supplements, as they tend to have higher protein requirements.

Are there any side effects of Protein Supplement?

Although protein supplements are one of the most excellent forms of protein, there are a few side effects:

  • Whey protein concentrates can cause allergies in people who are lactose intolerant. Lactose intolerant people should choose whey protein isolate as they usually contain less than 0.1 gram of lactose per tablespoon.
  • Extremely high qualities of proteins can affect kidney functions negatively.
  • High doses of protein also exert unbearable pressure on the liver and may lead to liver damage. It can also cause an increase in urinary calcium loss, which can increase your risk of osteoporosis.

It is advisable to consult a nutritionist before introducing a protein supplement in your diet.

You Maybe Interested in Reading –

Diet plan for weight gain (3000 calories )

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EndNote:

If your goal is not just to keep fit, and you want your muscles to grow bulky, then protein supplements can give you the boost you need. However, you shouldn’t see them as a replacement for natural food.

 

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Mike Dorfman

    March 24, 2022 at 1:40 pm

    Supplements like protein have some side effects. So before taking any of it, we should consult our nutritionist. What do you think about dietary supplements? Can we have them regularly without any hesitation of side effects?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 30, 2022 at 10:43 pm

      same with supplements , you should first check if you really need them and in what quantity

      Reply
  2. Rajesh

    March 14, 2021 at 2:52 pm

    Hello My name is Rajesh I am 29 year old my height is 5’9 I want to transform my body by removing belly fat and gaining muscles but I have uric acid issue so when every I start taking Protein rich diet I got issue with uric acid.
    So kindly recommend or suggest me any alternative or another way out.
    Thanks in advance.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 17, 2021 at 3:54 pm

      first work on the uric acid levels and settle them and then look for muscle building .. that’s the only way out.

      Reply
  3. Pankaj Chauhan

    July 1, 2020 at 3:06 am

    Hi,
    Iam a diabetic and on Insulin, and with chronic pancreatitis, but I’m ok now
    My weight is 61.5kg height 5.7″.
    Can I take weigh protein?Can I gain muscle mass?? I want to increase weight.
    Kindly suggest.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 6, 2020 at 1:37 pm

      you can tak proteins that are low carbs . check this – https://youtu.be/3jU_5VMHJ2w

      Reply
  4. Kamal c

    March 8, 2020 at 9:50 pm

    Hi mam.
    I am 23 year old of height 6.1inch and weight 97kg. Which kind of protien should i take. Should i cut of my weight first

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 28, 2020 at 4:01 pm

      Yes first lose your weight

      Reply
  5. Norma Smith

    February 24, 2020 at 11:54 pm

    I am 48. 5:7. Weight 129. I lift weights. Eat healthy. I can not build muscle. I have never been fat. My skin hangs. My stress anxiety. Level is high. Please help me

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 25, 2020 at 3:20 pm

      your weight is 129 lbs ? have you done your body analysis for lean muscles and fat % if yes share the reports on care@dietburrp.com

      Reply
  6. sahav

    November 5, 2019 at 5:48 pm

    Good evening, my name is Sahav, i’m 40 years, with primary hypertension . I have micro albumin in my urine , since last 6 months . Do i have to restrict protein in my diet .

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 5, 2019 at 10:38 pm

      basically check the type of protein you are consuming . i this protein in urine due to kidney issue, stone , or other health condition ? what has the doctor said ?

      Reply
  7. Paramjeet Kaur

    October 31, 2019 at 7:51 pm

    Hello ma’am
    Im 16 years old my height is 5’5 my weight is just 31 kg since 3-4 years. Im too skinny Ma’am can i follow this diet plan but my question is it will take how many months to gain proper weight and to become fit ? For how many months we need to follow this diet plan?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2019 at 10:48 pm

      Hi , yes yoy can follow this plan . it will help you in gaining lean body mass. follow it for 1 month to start with , and see the difference and its effect , then we can decide for later

      Reply
  8. Shoaib

    June 12, 2019 at 8:32 pm

    Hlo mam my name is Shoaib.
    My weight is 48kg and my height is 6 feet my weight not gaining. please mam give me a suggestion for gain my weight naturally.after diet can’t loss weight.

    Reply
    • Payal Banka

      June 13, 2019 at 1:19 pm

      Hi shoiab, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
      you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
      It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.

      Reply
      • Shivam Umredkar

        September 25, 2019 at 4:04 pm

        Hii..mam…my name is Shivam and I am 19 years old..my height is 5’3 feet and weight is just 43 kg. I want to gain weight. And I recently join a gym..but my trainer said me to take weight gainer supplement..but I don’t know wright gainer is good or bad for my health..so plz guide me..

        Reply
  9. Soumo de

    May 26, 2019 at 12:33 pm

    Respected man, I am 33 yrs of age with 5 ft 8 inch height.i stay in Kolkata. I weigh 80 kgs. I want to get muscle mass as I am starting body building. Recently I bought whey protein supplement. But I am not at all aware of complete diet to follow to become body builder. I request kindly suggest a cheap yet healthy overall india diet with protein to achieve my goal. Please suggest

    Reply
    • Payal Banka

      May 26, 2019 at 1:13 pm

      https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this .. you can follow it .

      Reply
  10. Gaurav

    May 17, 2019 at 8:20 am

    Hii mam .this is Gaurav age 25 weight 58 height 6’3 pls provide me diet plan so that I can increase my weight

    Reply
    • Payal Banka

      May 26, 2019 at 1:49 pm

      Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
      you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
      It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.

      Reply
  11. Rajat

    December 13, 2017 at 7:14 pm

    Mam gud evening my nm Rajat age 20 weight 48 hight 5’9 mam plz sullusion to weight gain plz reply

    Reply
    • Payal Banka

      December 15, 2017 at 1:23 pm

      Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
      you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
      It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.

      Reply
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