WHEY PROTEIN POWDER
WHEY PROTEIN POWDER

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Best Whey Protein Powder in India by VitSupp

A good physique and strong body is something every young men and women desire today. However, not everyone is so lucky. This is where many of us are using whey protein powder. With best whey protein powder supplementation one can easily achieve their health objectives.

What is Whey Protein Powder

To understand what is whey protein powder, you must understand what essentially whey is.

Whey is a constituent of milk. When milk coagulation takes place, the watery leftover is whey. Whey is simply the translucent liquid bi-product of milk left after milk is coagulated. (1)

If you have seen the translucent liquid on top of curd that separates out that is the simplest example of whey at your home. You can also get whey at home by simply putting a few drops of lemon in the hot milk which leads to milk coagulation. The watery substance that separates out is whey. (2)

Commercially it becomes a by-product during the process of making cheese. Needless to say it is found in abundance and is the watery part of milk that separates out of the coagulated milk.

Whey protein is the processed protein rich leftover of whey. It is formed after it undergoes a process to remove carbs, fat and lactose.

Whey protein powder is the powdery substance that is isolated from liquid whey and contains protein in a concentrated form.

What is whey protein made from

The primary protein ingredients of milk are:

  • Casein that constitute approximately 80% protein found in milk
  • Whey, which constitutes only 20% protein in milk.

Whey is found in the watery part of milk separates out during the cheese production method when the fatty parts of the milk coagulate. Therefore when is essentially a by-product. (3, 4)

So essentially you get whey protein when milk coagulates.

Whey protein available in market is generally sold in powered form so that you can mix it with your favourite juice or drink as on its own it does not taste great. At time manufacturers add flavours to make them taste better. Most of people like strawberry, chocolate or hazelnut flavoured whey protein.

But be cautious, some manufacturers also add several unhealthy things like sugar to improve its taste. Needless to say when you have health in your mind, you would not like to eat sugar.

Why we need Protein in our Diet

Proteins account for about three-fourths of the dry matter in most human tissues other than bone and adipose tissue.(6)

Proteins are macromolecules with molecular weights ranging from a few thousand to many millions, and they are required for practically every essential function in the body.

From the standpoint of nutrition, the human body does not require dietary protein per se. Rather, it requires the nine essential amino acids that are present in dietary proteins.

The nine essential amino acids are (6):

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine.

They are deemed essential because they cannot be synthesized by mammals, at least in the amounts needed, and are therefore essential constituents of an adequate diet for humans. (6)

How to use whey protein powder

For whey protein supplementation you can add whey protein to your diet simply by adding a scoop of whey protein powder in your juice or milk or any other drink. With whey protein you can easily add extra dosage of protein to your diet.

Several people in India and world-over lack protein in their diet as our diet is carbohydrate rich.

Therefore athletes, bodybuilders and other health enthusiasts take whey protein.

If you are lactose intolerant, you need to be careful as it may trigger allergic reactions. (7, 8)

Types of Whey Protein

Well you would be consuming whey protein powder to get the requisite amount of protein that you need. However, market is flooded with variety of proteins with tricky brand names. You may lose track of what you want in the aisles of supermarket, if you are not careful.

Let us begin first by learning the types of whey protein that are available in the market.

Whey proteins are primarily of three types (9, 10):

  • Whey Protein Isolate:
    • Protein concentration > 90%
    • Lactose 0.5% – 1%
    • Milk fat 0.5% – 1%
  • Whey Protein Concentrate:
    • Protein concentration between 29% – 89%
    • Lactose 4% – 52%
    • Milk fat 1% – 9%
  • Whey Protein Hydrolysate:
    • Protein concentration between 80% – 90%
    • Lactose 0.5% – 10%
    • Milk fat 0.5% – 8%

Whey protein ingredients

Whey protein powder ingredients of commercially available whey proteins are:

WHEY PROTEIN INGREDIENTS
WHEY PROTEIN INGREDIENTS

Whey Protein Isolates

Whey protein isolates contains the maximum amount of whey protein. This type of whey protein contains the purest form of protein that is possible. The amount of lactose and milk fat is really small and therefore a great choice for health buffs.

Whey protein isolate is the most expensive whey protein supplement as it is made with an additional specialised process called Cross-Flow Micro-filtration. Cross-flow micro-filtration separates the protein from fat, cholesterol and lactose. The results is the purest form of whey protein.

Whey protein isolate contains lowest amount of fat, cholesterol, lactose, carbohydrates and calories than the other types of whey protein. This is the reason most of the people looking to maintain low levels of body fat but still require whey protein for muscle repair and recovery.

Whey Protein Concentrate

Whey protein concentrate are the most popular sports protein supplements in the market as they contain good quality whey protein and are affordable.

To make whey protein concentrate, whey is its liquid form  is filtered and neutralised using citric acid. With the continuous filtration the level of protein comes to approxitaley 80%. With additional microfiltration one can boost protein concentration up to 90%.

Post filtration, the liquid whey protein solution is heated and spray dried to make whey protein powder. The resultant is whey protein concentrate. The powder still contains some amount of fat and carbohydrates (in the form of lactose).

Whey protein concentrate may contain protein in the range of 29-90%, however most commercially available supplements contain 70% – 80% protein.

Whey Protein Hydrolysate

Whey protein hydrolysate are partially pre-digested with enzymes. The process of pre-digestion with enzymes break down some of the complex amino acids for better absorption and amino acid availability in the body.

Whey protein hydrolysate is commonly suggested to be the optimal form of whey protein where fast absorption is needed in situations such as after a workout or medicinal use.

Whey Protein Price in India

Whey Protein Powder Price in India vary from one brand to the other. Several small traders import bulk whey protein powder and package it in India.

The whey protein powder price in India vary from Rs 1000 to Rs 5000 depending on the protein content.

Whey protein 1kg price in India: Rs 2500 to Rs 5000/kg

Best Whey Protein Brand

  • On whey protein isolate
  • Gold standard whey protein
  • Muscleblaze whey protein
  • Muscletech whey protein
  • Davisco whey protein
  • On whey protein isolate
  • Optimum nutrition whey protein
  • Utimate nutrition whey protein
  • Isopure whey protein
  • Prostar whey protein
  • Amway whey protein
  • Medisys whey protein
  • GNC whey protein
  • Impact whey protein
  • Nitro tech whey protein
  • Dymatize whey protein
  • Saputo whey protein

Why are Whey Proteins Better?

Just like any other food or dietary supplements, protein supplements that are easily absorbable and wide range and considered to be better.

Unlike any other protein, whey proteins are considered complete protein and they contain all nine amino acids.

The nine essential amino acids are (6):

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine.
Protein Quality Rankings (10)
Protein Type
Protein Efficiency Ratio Biological Value Net Protein Utilization Protein Digestibility Corrected Amino Acid Score
Beef 2.9 80 73 0.92
Black Beans 0 0 0.75
Casein 2.5 77 76 1
Egg 3.9 100 94 1
Milk 2.5 91 82 1
Peanuts 1.8 0.52
Soy protein 2.2 74 61 1
Wheat gluten 0.8 64 67 0.25
Whey protein 3.2 104 92 1

Whey proteins have one of the best amino acid profile and has following benefits over any other protein:

  • Helps build the body and muscle mass at a faster speed
  • Ensure faster recovery from any health issue
  • Provides much more strength to the body
  • Provides instant energy and is easy to digest
  • Absorption rate is higher
  • It is rich in anti-oxidants and helps build immunity from illness and infections

Whey Protein Benefits

Whey protein is rich is glutamine and several other branched chain amino acids (BCAAs). All these amino acids are considered essential amino acids and help you from muscle breakdown and support recovery. Amino acids derived from whey protein can support several biochemical processes, muscle contraction, growth and repair. (11, 12, 13, 14, 15)

Whey protein powder has following benefits:

  1. Provides optimum nutrition
  2. Helps build muscle mass at a fast pace
  3. Rich source of antioxidants
  4. Enhances body’s immunity and protects it from diseases
  5. Helps you gain muscle tissue strength
  6. Burns Fat
  7. Reduces Cravings
  8. Stabilizes Blood Sugar Levels
  9. Improves Energy
  10. Boosts Glutathione
  11. Boosts Immunity
  12. Improves Heart Health

When to take Whey protein

As a general rule all of must take whey protein powder as part of our daily health regimen.

Why?

Protein is one of the most important part of our diet. It has been found that protein is the most satiating macronutrient. (16) Protein-rich diets are known to exert beneficial effects on body composition and metabolism (17, 18).

It is an irony that with the development of human society, our protein intake is going down. Several studies pointed out that protein in our diet is insufficient and has become a health concern. (19)

Apart from the above whey protein supports the following as well (20):

  1. As they promote muscle build-up they are good against obesity and its associated problems/diseases.
  2. They ensure faster repair of damaged muscles during workouts and strenuous exercises or athletic schedules
  3. Ideal supplement for sports persons, athletes, and bodybuilders
  4. Helps counter food cravings as protein-rich supplements keep you feeling full for longer.
  5. Experience an increased rate of metabolism with whey protein supplements resulting in balanced weight loss.

Whey protein Dosage

To get the maximum benefit out of Whey protein, you must know the optimum whey protein dosage.

For a health individual the recommended daily whey protein dosage should be able sustain a balance of protein absorption (in the form of fresh protein intake and absorption) and losses via urination and excretion (nitrogen losses after complete usage of proteins). (21, 22)

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight.(23)

The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.

Therefore, the recommended dosage for normal and healthy adults who do not exercise or want to grow their muscle mass is as follows:

  • Suggested protein dosage = 0.8g per kg of the bodyweight
  • Suggested protein dosage for an individual of 60 kg = 60 X 0.8g = 48g protein/day

The above formula works very well for 97.5% of healthy men and women over the age of 19 years old.

Please note that if you exercise daily you would need much protein to allow for lean tissue development and repair after exercise. (25, 26)

Whey Protein Dosage for Athletes

If you are an athlete or physically active, you can consume up to 2g per kg per day for improving performance and increasing muscle mass. (27)

Most of the athletes are looking to strengthen their muscles and need strength to complete their training and be ready for upcoming competitions. These athletes may consumer higher amount of proteins unlike normal individuals.

Whey protein can help them with requisite amount of protein that is required by them during endurance-training.

It is recommended that athletes take whey protein in the range of 1.3-1.8 g / kg / day in 3-4 isonitrogenous meals for maximum muscle protein synthesis. (27)

Whey protein supports these athletes by:

  • Alleviating the risk for deficiency
  • Aiding in an elevated level of functioning
  • Helping them adapt to the exercise stimulus
  • Providing leucine, and possibly the other branched-chain amino acids that supports stimulation of muscle protein synthesis.

Best time to take whey protein

To get the maximum benefits out of whey protein, it is recommended to consumer it within 1 hour of finishing your workout. Taken within 1 hour of workout whey protein helps recovery of your muscles. (28, 29, 30, 31)

Well, what you must note here is that the muscle recovery and regrowth can take up to 48 hours after the workout. Therefore, you can take your whey protein dosage throughout the day in multiple dosage as well. However, it is recommended that you keep it below 2g of protein per kilogram of body weight per day.

Taking Whey Protein in the Morning

Early in the morning as body needs energy it starts to consume amino acids to function. As whey proteins digestion takes place quickly its consumption in the morning can help you support your muscles.

Taking Whey Protein Pre-Workout

For a better absorption of protein, it is recommended to consume whey protein immediately before resistance exercise. You can take a dosage of 20-40g of whey protein before starting your workout.

Taking Whey Protein Post Workout

Post workout is the best time to take whey protein. During your workout you put your muscles under a lot stress and breakdown. Post workout you need to provide nutrients for repair and re-growth. As per research after a workout your muscles are starved and have a ‘sponge-like’ property therefore you can absorb much more protein at this point compared to any other time of the day.

Who should take Whey proteins?

Whey protein supplements are best suited for those looking to build their muscle mass and overall body. However, if you are looking to enhance body size and strength while building fat-free mass, Advanced Whey Protein powder is the best choice to go with.

Advanced Whey protein is typically recommended for athletes, bodybuilders, and sport spersons. Whey Protein is also good for the elderly looking to maintain a certain weight, and those with obesity issues and weight loss concerns. This is a dietary supplement for vegetarians as it is a rich source of proteins, which non-vegetarians get in abundance otherwise from eggs, meat and poultry. However, people who suffer from lactose intolerance should avoid the use of whey proteins.

Where to buy Whey Proteins Online in India

You can buy whey proteins in India from your local pharmacy shop or the modern trade account. However, I bet that you will get confused with the options available in these outlets. Whichever brand would be offering highest margin will be the product you might be offered by the retailer.

However, if you are looking for best Whey protein in India, then the best option will be to go online. You can buy whey protein online in India on VitSupp.com.

VitSupp offers a preselected range of best quality whey proteins. You can check the features of every whey protein powder before deciding to buy one. At times you might get some festive discounts from us.

So what is stopping you, buy whey protein online in India from VitSupp, your ultimate destination for whey protein powder.

Products that you can buy along with Whey Protein Powder

The efficacy of whey protein powder supplement increases when you pair it with the following supplements:

FAQ’s

Q1 Whey protein or mass gainer which is better

The answer to the question: whey protein or mass gainer which is better, depends on the person who is asking it. Essentially whey protein and mass gainers both contains protein.

However, what differentiates the two is the protein, carbohydrate and fat content in both the products.

  • Whey protein contains more then 60% protein. Mass gainers supplies 22 to 35% of protein.
  • Calorie content of mass gainer is much more compared to whey proteins. Due to increase calories consumption of mass gainers leads to increase in body weight.
  • Mass gainer contains much larger amounts of carbohydrates and fats in order to increase your calorie consumption.

Both mass gainers and whey protein help you in muscle recovery & muscle growth.

Q2 How to take whey protein with water or milk?

Here is how to take whey protein with water or milk:

  1. Determine the amount of whey protein powder you should take.
    • The amount of whey protein suitable for you would be 0.8g/kg of body weight/day.
  2. Now calculate the approximate amount of protein you are getting from your diet.
  3. Determine the amount of protein in your brand of whey protein powder. Depending on the serving size determine how many scoops you need after deducting the protein you are getting from your diet.
  4. Make a Protein Shake with your favourite fruits + milk / water.
    • You can add fruit juice or banana or mango of starwberry or raspberry or pears or watermelon to flavour your protein shake.
  5. You can also add whey protein powder to soy milk or coconut milk or almond milk also.

Q3 How much whey protein should I take

The amount of whey protein suitable for you would be 0.8g/kg of body weight/day.

Therefore, the recommended dosage for normal and healthy adults who do not exercise or want to grow their muscle mass is as follows:

  • Suggested protein dosage = 0.8g per kg of the bodyweight
  • Suggested protein dosage for an individual of 60 kg = 60 X 0.8g = 48g protein/day

The above formula works very well for 97.5% of healthy men and women over the age of 19 years old.

Please note that if you exercise daily you would need much protein to allow for lean tissue development and repair after exercise. (25, 26)

Whey Protein Dosage for Athletes

If you are an athlete or physically active, you can consume up to 2g per kg per day for improving performance and increasing muscle mass. (27)

Most of the athletes are looking to strengthen their muscles and need strength to complete their training and be ready for upcoming competitions. These athletes may consumer higher amount of proteins unlike normal individuals.

Whey protein can help them with requisite amount of protein that is required by them during endurance-training.

It is recommended that athletes take whey protein in the range of 1.3-1.8 g / kg / day in 3-4 isonitrogenous meals for maximum muscle protein synthesis. (27)

Q4 What is whey protein powder?

Whey protein is the processed protein rich leftover of whey. It is formed after it undergoes a process to remove carbs, fat and lactose.

Whey protein powder is the powdery substance that is isolated from liquid whey and contains protein in a concentrated form.

Q5 How to use whey protein powder?

Here is how to use whey protein powder:

  1. Determine the amount of whey protein powder you should take.
    • The amount of whey protein suitable for you would be 0.8g/kg of body weight/day.
  2. Now calculate the approximate amount of protein you are getting from your diet.
  3. Determine the amount of protein in your brand of whey protein powder. Depending on the serving size determine how many scoops you need after deducting the protein you are getting from your diet.
  4. Make a Protein Shake with your favourite fruits + milk / water.
    • You can add fruit juice or banana or mango of starwberry or raspberry or pears or watermelon to flavour your protein shake.
  5. You can also add whey protein powder to soy milk or coconut milk or almond milk also.

Q6 Is whey protein safe

Whey protein powders are not safe for people with lactose intolerance.

Besides that, whey protein is safe if it is consumed in recommended dosage.

The recommended dosage for normal and healthy adults who do not exercise or does not want to grow their muscle mass is 0.8g per kg of the body weight /day.

However, if you consumer more then the recommended dosage it may lead to several problems such as:

  • Excessive weight gain
  • Kidney stone formation
  • Risk of heart disease
  • Development of osteoporosis
  • Nausea

References for Whey Protein

1. Advances in modifying and understanding whey protein functionality. E.Allen Foegeding, Jack P Davis, Dany Doucet, Matthew K McGuffey. ScienceDirect

2 Ultrafiltration and Manufacture of Whey Protein Concentrates. Springer.

3 Whey protein concentrates and isolates: processing and functional properties. Morr CV, Ha EY. NCBI

4 Production and characterisation of whey protein hydrolysate having antioxidant activity from cheese whey. Athira S, Mann B, Saini P, Sharma R, Kumar R, Singh AK. NCBI

5 Low protein diets produce divergent effects on energy balance. Adel Pezeshki, Rizaldy C. Zapata, Arashdeep Singh, Nicholas J. Yee, and Prasanth K. Chelikania. NCBI

6 Diet and Health: Implications for Reducing Chronic Disease Risk. NCBI

7 Cow’s milk allergy: evidence-based diagnosis and management for the practitioner. Carlos Lifschitz and Hania Szajewska. NCBI

8 Study of human allergic milk whey protein from different mammalian species using computational method. Shikha Jaiprakash Dixit, Appu Kuttan KK, and Kiran Singh.

9 Geiser M. (2003) The wonders of whey protein. NSCA’s Performance Training Journal. Whey Protein Institute

10 Protein – Which is Best? Jay R. Hoffman and Michael J. Falvo. NCBI

11 Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Daniel W. D. West, Sidney Abou Sawan, Michael Mazzulla, Eric Williamson, and Daniel R. Moore. NCBI

12 Consumption of Milk Protein or Whey Protein Results in a Similar Increase in Muscle Protein Synthesis in Middle Aged Men. Cameron J. Mitchell, Robin A. McGregor, Randall F. D’Souza, Eric B. Thorstensen, James F. Markworth, Aaron C. Fanning, Sally D. Poppitt, and David Cameron-Smith. NCBI

13 The effects of whey protein with or without carbohydrates on resistance training adaptations. Juha J. Hulmi, Mia Laakso, Antti A. Mero, Keijo Häkkinen, Juha P. Ahtiainen, and Heikki Peltonen. NCBI

14 Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Daniel W. D. West, Sidney Abou Sawan, Michael Mazzulla, Eric Williamson, and Daniel R. Moore. NCBI

15 A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Joy L Frestedt, John L Zenk, Michael A Kuskowski, Loren S Ward, and Eric D Bastian. NCBI

16 Emerging trends in nutraceutical applications of whey protein and its derivatives. Seema Patel. NCBI

17 Satiating effects of protein but not carbohydrate consumed in a between-meal beverage context. Bertenshaw EJ, Lluch A, Yeomans MR. NCBI

18 A nutrigenomics view of protein intake: macronutrient, bioactive peptides, and protein turnover. Chou CJ, Affolter M, Kussmann M.

19 Atrophy and neuron loss: effects of a protein-deficient diet on sympathetic neurons. Gomes SP, Nyengaard JR, Misawa R, Girotti PA, Castelucci P, Blazquez FH, de Melo MP, Ribeiro AA. NCBI.

20 Dietary whey protein lessens several risk factors for metabolic diseases: a review. Sousa GT, Lira FS, Rosa JC, de Oliveira EP, Oyama LM, Santos RV, Pimentel GD. NCBI

21 Supplemental protein in support of muscle mass and health: advantage whey. Devries MC, Phillips SM. NCBI.

22 Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. NAP

23 How much protein do you need every day? Daniel Pendick. HARVARD MEDICAL SCHOOL

24 Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. NCBI

25 Protein requirements for endurance athletes. Tarnopolsky M. NCBI

26 Protein. NUTRITION.ORG

27 Dietary protein for athletes: from requirements to optimum adaptation.
Phillips SM, Van Loon LJ. NCBI

28 Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Matthew Stark, Judith Lukaszuk, Aimee Prawitz, and Amanda Salacinski. NCBI

29 The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Brad Jon Schoenfeld, Alan Albert Aragon, and James W Krieger. NCBI

30 Pre- versus post-exercise protein intake has similar effects on muscular adaptations. Brad Jon Schoenfeld, Colin Wilborn, Stacie L. Urbina, Sara E. Hayward, and James Krieger. NCBI

31 Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. B Esmarck, J L Andersen, S Olsen, E A Richter, M Mizuno, and M Kjær. NCBI