Muscles love protein, and if you’ve taken a turn towards the gym life, then we’ve got the exact thing for you. Even for those who have taken a decision to be healthier, whey protein is a complete protein which consists of the 9 essential amino acids and is found naturally in milk. Milk consists of two proteins, casein and whey, which are separated from the casein. A byproduct of the cheesemaking process, whey supplies the body with amino acids that are required to carry out some of the essential functions in your body.
Whey is commonly used as a protein supplement for people who require increased protein intake due to their exercise routine or other reasons. When your regular diet is no longer sufficient for your dietary needs to build muscle tone, whey protein powders can help. Here is a list of some of the best whey protein brands in India that you may choose from.
PRODUCT NAME | CHECK PRICE |
Optimum nutrition (on) gold standard 100% whey protein powder double rich chocolate pack of 1 lb 454 g | BUY NOW |
Pentasure hp banana vanilla whey protein tin of 1 kg | BUY NOW |
Optimum nutrition (on) gold standard 100% whey protein powder double rich chocolate pack of 2 lbs 907 g | BUY NOW |
Optimum nutrition (on) gold standard 100% whey protein powder vanilla ice cream pack of 1 lb, 454 g | BUY NOW |
Patanjali nutrela weight gain- soya whey protein with herbal extracts jar of 500 g | BUY NOW |
As-it-is nutrition whey protein isolate pouch of 2 kg | BUY NOW |
Pat nutrela 100% whey performance- whey protein with herbal extracts jar of 1 kg | BUY NOW |
Nutrabay pure 100% whey protein concentrate unflavoured pouch of 1 kg | BUY NOW |
Dr. morepen muscle food raw whey protein with digestive enzymes & minerals unflavoured pouch of 1 kg | BUY NOW |
SOS nutrition muscular max men whey protein chocolate powder bottle of 909 g | BUY NOW |
Habbit active whey blend protein powder 7 flavours variety pack of 210 gms | BUY NOW |
Isopure low carb 100% whey protein isolate powder dutch chocolate bottle of 3 lbs 1.36 kg | BUY NOW |
Foodstrong daily whey protein mango shake tube of 16 sachets | BUY NOW |
Did you know?
Blended with whey protein isolate, Optimum Nutrition Gold Standard 100% Whey Protein Powder may help you boost lean muscle mass. With a deliciously rich chocolate flavour, it supports muscle healing and overall endurance while being tasty.
Benefits:
Pentasure HP Banana Vanilla Whey Protein Powder is blended with protein, alpha-lipoic acid, and essential amino acids that help aid muscle repair, buildup, and recovery. A 100% vegetarian whey protein concentrate of high quality is part of its composition.
Benefits:
Optimum Nutrition Gold Standard 100% Whey Protein Powder may improve lean muscle mass by combining the benefits of whey protein isolate, concentrate, and peptides. It improves muscle repair and overall endurance, and it has a deliciously rich chocolate flavour.
Benefits:
Enriched with whey protein isolate, concentrate, and peptides, Optimum Nutrition Gold Standard 100% Whey Protein Powder promotes lean muscle mass growth. It has a wonderful vanilla ice cream flavour and boosts muscle regeneration and general endurance.
Benefits:
Dishing out a calorie content of 3834 kcal per serving, Patanjali Nutrela Weight Gain Soya Whey Protein Powder absorbs easily. This protein powder is ideal for those who are taking a turn towards a healthy physique.
Benefits:
Blended with high-quality whey isolate and essential amino acids, As-It-Is Nutrition Whey Protein Isolate is a rich source of protein. This protein powder aids in the growth and repair of muscles.
Benefits:
Pat Nutrela 100% Whey Performance is blended with bio-fermented vitamins and enzymes and absorbs quickly. This ultra-filtered homogenized blend of WPI & WPC is a rich source of protein for athletes to meet their daily protein requirements.
Benefits:
Nutrabay Pure & Raw Whey Protein goes through minimal processing to preserve the protein nutrients in their original form. Despite being a rich source of protein, this protein powder has very low carbs and still helps boost muscle gain
Benefits:
Dr Morepen Muscle Food Whey Protein is fast absorbing and enriched with a multi-enzyme blend. This whey protein powder digests rapidly and helps prepare the body for the anabolic or muscle-building state.
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Enriched with pure unadulterated whey protein and digestive enzymes, SOS Nutrition Muscular Max Men Whey Protein is a rich protein source and is low in calories. This whey protein powder aids in muscle recovery, with its ingredients.
Benefits:
Blended with an organic formula with Grade-A Whey protein, Habit Active Whey Blend Protein Powder is light, easy to consume, and still meets all your nutrition needs. This whey protein powder boosts and maintains energy, immunity, and stamina, as well as improves muscle gain.
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Enriched with high-quality protein and low carbohydrate levels, Isopure Low Carb supports muscle recovery and building. This whey protein powder is a rich source of protein and a delicious way of meeting your nutritional needs.
Benefits:
Blended with premium quality grass-fed whey protein alongside turmeric and green tea, Foodstrong Daily Whey Protein is a healthy and rich source of protein. Made from the whey of the milk of grass-fed cows, this whey protein powder absorbs fast.
Benefits:
Whey protein may boost muscle mass and strength. It contains protein and amino acids, which promote muscle building. Unlike other protein sources, whey protein promotes muscle building more quickly.
Whey protein has a powerful satiating effect. When it comes to satiety, protein ranks first among all macronutrients. It boosts your energy expenditure while balancing your calorie intake. According to studies, eating 1/4 of your daily protein intake reduces hunger cravings by 60%. When you combine whey protein consumption with recommended exercises like weight lifting, you can shed extra pounds while also boosting lean muscle mass.
It may improve your metabolism while also decreasing your hunger cravings and preserving lean muscle.
Whey protein powder has been shown to help lower blood pressure. Adding protein to your diet while lowering unhealthy oily, fried and processed food can be a healthy change in your routine.
Whey protein is beneficial to people who are working to gain weight. It’s also beneficial if a person is suffering from a long-term illness and needs additional nutrients. A whey protein supplement can help if you don’t get enough protein from healthy foods. It’s good for people who have problems chewing or swallowing, as well as those who don’t eat enough.
Also Read: Does Protein Powder Make You Gain Weight? Debunking Fitness Myths
Lactose is largely absent in whey protein isolate, but it may be present in small amounts (0.5g per serving). Most lactose-intolerant persons can safely take whey without experiencing any harmful side effects. However, if there are any worries, a medical professional should be consulted first.
The best time to have a protein shake is before or after an exercise, i.e. within 30 minutes after finishing your workout, to prevent your muscles from breaking down.
Protein powders aren’t exclusively for athletes or bodybuilders. For everyone, protein is the most satiating nutrient, and whey protein is the greatest. One study on the protein found that eating a high-protein diet results in nearly double the amount of fat loss compared to eating a moderate-protein diet. Consult your dietician to determine your exact protein needs.
Growing muscle demands significantly more protein than is normally recommended for the ordinary person. This is because protein’s primary function is to support the body’s fundamental functions, and building muscle is far from “essential.” Protein requirements for muscle building vary depending on the user’s weight and workout intensity. To calculate a healthy quantity of protein, multiply your body weight (in Kg) by 1.6 to reach a reasonable total. This also depends on other factors like your age, kidney function, and other physical activities. Consult a dietician for the correct advice.
If you are not getting your required amount of protein from your regular diet, you may switch to a whey protein powder. As protein can be digested, absorbed, and utilized at a faster rate after exercise, a protein shake is considered far more effective. Protein shakes can be a terrific supplement to a well-balanced diet of whole foods because they provide important amino acids and are much easier to consume than multiple pieces of protein-rich meals each day.
Whey protein has been found to reduce blood pressure in people. This is because whey protein elevates lipid biomarkers and endothelial function in adults who have prehypertension. Consuming whey protein along with minimising the intake of fried, processed or unhealthy oily foods can help manage high blood pressure.
Yes, consuming whey protein in excess can have a negative impact on heart health. It causes cardiac arrest, heart arrhythmia and other disorders. So, it is advised to have whey protein in moderation.
Read more – 14 Best Vitamin D Supplements In India
Proteins are an important part of our daily diet. They provide our muscles, cells and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.
In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. It is quite common in clinical practice to see vegetarians suffering from low vitamin B12 levels, though clinical evidence suggests that people who follow vegetarian diets have a lower incidence of developing heart disease and related complications.
In this article, we shall take a look at a brief list of protein-rich food for vegetarians.
Proteins are basically made of building blocks called amino acids. Amino acids are essential for cell growth and development throughout our lifetime. Proteins form the basic structure of not just our vital organs, but also our skin, hair and numerous other important parts of our body. If we consume lesser quantities of protein, we could lose muscle strength and muscle mass and become weaker. For individuals who are recovering from a medical illness, a high protein intake often helps in faster recovery.
Did You Know?
The following chart is a rough summary of daily protein requirements based on weight.
Weight | Minimum Daily Required Protein | Active Lifestyle Protein Requirement (sportspersons, weight training) |
45 kg to 50 kg | 64g to 70g | 77g to 85 g |
54 kg to 59 kg | 76g to 83g | 93g to 100g |
63 kg to 68 kg | 89g to 95g | 108g to 116g |
72 kg to 77 kg | 102g to 108g | 124g to 131g |
81 kg to 86 kg | 115g to 121g | 139g to 147g |
91 kg to 95 kg | 127g to 134g | 155g to 162g |
100 kg to 104 kg | 140g to 146g | 170g to 178g |
Did you know that approximately one-fifth of your body weight is made up of protein? Yes, you heard it right! Protein is not just a nutrient but a building block for your very existence. It plays a crucial role in the structure and function of every cell and tissue of the body, from your luscious locks and sturdy nails to your life-sustaining blood, resilient skin and robust bones.
Dr. Siddharth Gupta, MD
Note that protein requirements will vary on the basis of sex, age, level of physical activity and other factors like whether you are pregnant or breastfeeding.
Let’s take a look at some of the protein-rich foods that are available in the vegetarian group.
Lentils, also called daal, is a popular addition to an everyday meal in India. Each cup of lentils contains about 18 g of protein making it an excellent source of vegetarian protein. Lentils can be had in the form of soups or can be eaten with rotis or even rice.
In addition to protein, lentils also contain a good quantity of fibre which can help maintain healthy bacteria within the gut. There is some understanding that regular consumption of lentils may also reduce the risk of developing heart disease and cancer. However, a small number of individuals who consume lentils on a regular basis may notice excessive flatulence. This is not unique to lentils but is generally seen with a high protein diet.
Lentils also contain quality antioxidants and numerous minerals which can help protect the cells. Make sure you have a cup full of lentils every day to get your dose of protein.
Legumes include varieties of beans such as kidney beans, black beans, chickpeas and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 15 g of protein per serving and also contains numerous other elements and minerals that can keep you healthy, strong and fit. Clinical studies also found that regular consumption of legumes can help keep cholesterol levels low.
Chickpeas and other legumes are great in salads or in the form of low-fat, low salt curries.
Nuts are basically superfoods. If you wish to follow a good veg protein diet, you should strongly consider adding nuts to the cavalry. Nuts such as almonds and cashew nuts are an excellent source of protein and are always included in the protein foods veg list.
On average, eating about 20 to 25 whole almonds every day can give you about 6 g of protein. However, this can be quite a lot to eat in one go and just having a handful of mixed nuts every day can give you the protein boost your body requires. Not just that, nuts also contain a good quantity of dietary fibre and vitamin E.
If you are looking for a heart-healthy snack and protein-rich food for vegetarians, make sure you include nuts as a part of your daily diet. However, make sure you keep the salt intake low and avoid eating salted nuts.
We’re about to uncover a fascinating fact about protein—one that sets it apart from fats and carbohydrates. Your body relies on protein to build and repair tissues, but unlike the others, protein cannot be stored as a reserve. This means that you must provide a continuous supply of protein through your diet to meet your body’s repair and maintenance needs.
Dr. Rajeev Singh, BAMS
You wouldn’t think to look at it, but green peas are an excellent source of protein. A cup full of these green beauties gives you nearly 9 g of protein. In addition to this, they are rich in vitamins A, K and C and also contain numerous minerals and a high quantity of fibre. Simply including green peas in your daily vegetarian diet can help give you the additional protein your body requires.
Quinoa is gradually catching on in India as a food that is healthy, low in fat and high in protein. Each cup of quinoa can provide around 9 grams of protein and is excellent for those who suffer from diabetes. They are rich in dietary fibre, which can help in keeping the blood sugar levels under control. Their glycemic index (GI) is 53. Keeping in mind that GI of 55 or below is considered low, quinoa is an ideal food that can be included in a diabetic diet plan. You may refer to the Glycemic Index Food Chart to find out the GI of other foods. Besides these, quinoa also contains a high quantity of complex carbohydrates and numerous minerals. Quinoa is definitely one for the protein foods veg list.
Of late, there is been a fair amount of advertising regarding soy milk as a good source of protein and this is entirely true. There are many individuals who are intolerant to lactose who require an alternative source of protein, and soy milk is a great one, containing nearly 7 g of protein per cup. But it is not just the protein that makes soy milk an excellent food; it is also a good source of calcium, vitamin B12 and vitamin D. However, the latter vitamins are usually present in soy milk that has been fortified.
You could add soy milk to your tea or coffee or you could just drink it directly. Avoid the sweetened variety as this can add to your body weight and would nullify the healthy effects of consuming this protein-rich food regularly.
Additionally, there are several products made from soy other than milk which is also protein-rich. These include tofu (made from the curd of soy milk), edamame (a preparation made from immature soybeans, boiled or steamed) and tempeh (a fermented preparation native to Java, it is made in a cake form). These products all come with similar health benefits to soy milk since they maintain their high protein content but they also have added benefits like other nutrients. They can also ease hunger pangs since they are solid foods unlike soy milk, this, in turn, helps to reduce your food consumption. These products can thus not only help to provide your daily requirement of protein but also aid you when you try to lose weight.
There is no doubt that oats are superfoods. Not only are they high in protein but they are a powerhouse of soluble fiber and clinically proven to help reduce the risk of developing heart disease and to lower cholesterol. A small cup of oats can provide you with nearly 6 g of protein and a quarter of your daily requirement of fibre. They also help regulate blood sugar levels, owing to their high fiber content and low glycemic index. You can take a look at the Diabetes Food Chart to find other foods that can help control diabetes better.
Try and avoid masala oats or ready meals as these contain higher quantities of salt and may not be the healthy start to the day that you hope you will get from them. Instead, buy regular oats and consume them with milk and a spoonful of honey sprinkled with almonds. You could even chop some fruit up into them, or add a fistful of berries. A cup full of oats in the morning is a great way to start your day.
Also Read: White Asparagus: Nutritional Benefits and Culinary Uses Explored
Chia seeds have recently caught on in India and are being used more and more in our country as a superfood. A 35 g serving of Chia seeds contains 6 g of protein and a whopping 13 g of fibre! In addition to this, they are also high in nutrients such as calcium, magnesium and iron and also contain omega-3 fatty acids and numerous antioxidants that can keep you fighting fit.
Chia seeds are easy to use, and make sure that you consume the organic variety. Also, make sure that what you are consuming are not basil seeds as they look quite similar to Chia seeds. Simply soaking Chia seeds in water for a short time and then having them with your favourite beverage can give you the nutritional boost your body deserves. Chia seeds are a great protein for vegans.
Vegetables are widely considered to just contain vitamins and minerals with a small number of carbohydrates and proteins. However, there are some vegetables that have a greater quantity of protein such as spinach, potatoes, broccoli, asparagus and even sweet potatoes. Though the quantity of protein each of these is not comparable to non-vegetarian sources, it still is quite a decent value at around 5 g per cup full of veggie cooked.
Fruits are generally poorer sources of protein. That being said, fruits such as bananas, guava and certain berries have a decent quantity of protein in them. However, don’t rely on fruits as your source of protein instead, choose from one of the options listed earlier in this article.
Edamame is soybeans that have not been fully matured, typically eaten as a side dish in the eastern countries of Asia. Edamame may be found in popular dishes like sushi or can be consumed as a standalone snack/meal. This form of soybean may be cooked and eaten either in the pods or as beans. Due to its simplistic preparation, edamame is a protein-rich vegetarian food that can be easily added to any diet. Edamame has about 12g of protein per 100g of beans.
Although not really a species of rice, wild rice is a grain found and grown by the native peoples of North America and in certain parts of China. This grain is slightly chewy with an almost vegetable-like taste and provides a lot of nutrition including 15%-20% of your daily required zinc and manganese. Wild rice has a protein content of about 4g per serving of 100g, keep in mind that you may eat more than just 100g of wild rice in each meal. Wild rice may be a great staple protein-rich vegetarian food to add to your diet since it can be consumed regularly (even multiple times a day). Of course, we recommend having this food along with other dishes, you might end up getting bored of plain cooked wild rice.
Apart from being high in fibre and overall great for health as a green vegetable, Brussels sprouts are also surprisingly a good source of protein. While its protein content of 3-4g per 100g does not make it a competitor to meats and eggs, it is still a high protein-rich vegetarian food that you should add to your diet. Add protein to your salads with this veggie, or simply steam or roast Brussels sprouts as a midday meal.
Corn is one of the most cultivated crops in existence today, it is used for the production of corn syrup, and cornflour and used as a food source by itself. Sweet corn is a yummy snack to try, whether boiled, steamed or roasted with a delicious slathering of butter on top. Sweet Corn has a 3.3g protein content in every 100g serving, along with an almost non-existent fat and no cholesterol.
Avocado is a fruit native to North America that has gained popularity as a superfood due to its highly nutritious nature, both in macronutrients and the vitamins and minerals it contains. Although it was initially popularised in Mexican cuisine, avocado is fast becoming a protein-rich vegetarian food for bodybuilding and fitness routines. Avocados can be eaten as is, just sliced up or added to salads and other preparations like guacamole.
It’s time to debunk a common misconception that you need to be non-vegetarian to fulfil your protein requirements. Contrary to popular belief, you can absolutely meet your protein needs through a vegetarian or plant-based diet. Explore the vast array of protein-rich plant foods available and create delicious, nutrient-dense meals that support your health and fitness goals.
Dr. Smita barode, BAMS
Ans: Yes, eating too much protein can put you at risk of developing kidney stones. Further, those who eat a higher quantity of saturated fat and red meat on a weekly basis are at risk of suffering from various kinds of heart disorders and colon cancer. Ideally, the recommended protein amount for men daily is 56 grams and for women 46 grams. However, this can vary depending upon your height and weight.
Ans: The Indian summer can be unbearable and uncomfortable. As the mercury rises, our desire to eat food dips. But there are ways to maintain a healthy diet and your fitness regime without having to compromise on food. When the heat gets too much, here are some ‘cool’ ways to include protein in your diet:
> Chilled protein shakes
> Raita to have with your meal
> Watermelon seeds
> Have more lentil soup
Ans: To keep yourself fit, warm and well-cared during the cold winter months, you should eat the following protein items:
> Eggs
> Nuts and seeds
> Lentil soup
> Soy
> Chickpea curry
Ans: In order to ensure that you are getting your ‘complete protein source’ through your daily meals, add these foods to your diet:
> Amaranth: A type of pseudocereal that acts as an alternative to gluten-free grain originally a staple in Mayan and Aztec cultures.
> Buckwheat: A plant-based pseudocereal that is a good source of manganese, magnesium, iron, copper and phosphorus.
> Ezekiel Bread: A highly nutritious bread that contains the goodness of nine essential amino acids because it is made from a combination of soybeans, millet, spelt, lentils, wheat and barley.
> Spirulina: A type of algae-based supplement
> Hemp Seeds: Comes from the plant cannabis sativa and is rich in alpha-linolenic acid and essential fatty acid omega 6.
> Nutritional Yeast: a deactivated strain of saccharomyces cerevisiae with a characteristic umami flavour that imparts a cheese-like flavour to pasta, mashed potatoes and popcorn. Sold in the market as flakes or yellow powder.
> Hummus & Pita bread: Hummus in combination with pita bread is a classic Middle-Eastern dish that provides you with all nine essential acids. This is because hummus is made from ground chickpeas and the dough of pita bread is made from a type of wheat that is low in lysine.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Did you know? Cow’s Milk is roughly 80 percent Casein and 20 percent Whey. Within the global fitness community, these two dairy-based protein supplements are undoubtedly the most popular choices and for a good reason.
Whey and Casein are high-quality, highly bioavailable, complete proteins rich in essential amino acids, making them the perfect workout partner for muscle build-up and repair.
Despite the unique benefits, protein brands are often pitting Casein against Whey, claiming the former is better than the latter and vice versa. In today’s blog, we look at key differences between the two and help you decide which one’s a better fit for your needs?
Are you confused about which of the two proteins is better suited to your needs? Here’s a thorough side-by-side comparison to help you make an informed choice.
Both protein powders are incredibly versatile when mixing them with other ingredients. You can mix them with water, milk, oats, peanut butter, Greek yoghourt or your favourite protein shake. People with diabetes, prediabetes and obesity should stay away from added sugar or carbs while choosing their protein supplement.
For muscle growth to happen, protein synthesis needs to be greater than muscle breakdown. Since whey increases protein synthesis and casein prevents muscle breakdown, both proteins, taken strategically, can help you build muscle
Dr. M.G. Kartheeka, MBBS, MD
The key difference between whey and casein lies in the amino acid profile of the two proteins. There are fewer BCAAs in casein as compared to whey, but higher levels of histidine, phenylalanine, and methionine all essential amino acids that promote muscle repair, an ideal ratio of 50% Milk protein isolate and 50% whey protein concentrate, or isolate is best for adequate muscle growth.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Both Whey and Casein are extremely nutritious protein supplements that would pair well with your fitness goals. What determines the pick for you is a simple question: What are you looking for in a protein powder?
Are you trying to reform your binge-eating addiction and gunning for weight loss? Pick Casein! It will also help build muscles, only gradually with exercise.
Whereas, if you are a gym beast trying to get amino acids into the system quickly and lift heavy weights, Whey protein should be your gym bestie.
If you are planning to try a protein supplement for the first time, watch for any symptoms of allergy and don’t forget to check the list of ingredients for a known allergen. It is possible that people with or without lactose intolerance and gluten sensitivity may present with intolerance to whey or casein. Talk to your doctor before starting any new supplements.
Lastly, it’s important to remember that both protein powders, Casein and Whey, are dairy-based products, so if you have a hard time digesting dairy, you might want to explore other protein powders like soy protein or pea protein.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Who doesn’t want to look healthy and fit? Well, nobody! And this is the reason why we need to concentrate on our diet as much as on exercise. In this situation, one question always arises, what kind of food help you to build muscles – natural proteins or protein supplements? So, let’s start to know some basics about protein –
Protein is an essential macronutrient for proper cell growth and to keep your body functioning well. It is composed of amino acids that break down in the body and fuel the muscles to build it up.
Whether you are a gym-freak or not, you need protein for regular body functioning. It’s a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. They also produce hormones, enzymes, and hemoglobin. Protein helps to transport the substances throughout the body and also helps to fight against infections.
The daily requirement of protein may vary according to the age, weight, gender, and level of physical activity. The daily requirement of protein ranges between 46-63 grams for adults and 65 grams for pregnant and lactating females.
There are various sources from which we get natural proteins. Mostly natural proteins are found in animal foods such as poultry food, and seafood and are also present in plant-based foods such as lentils, nuts, etc.
Boneless chicken and egg whites are the best sources of protein. Chicken breast is a common food in an athlete’s diet as it contains low fat and high proteins. Egg whites are an excellent source of essential amino acid as well as protein.
Most type of seafood is high in proteins and low in saturated fat. Fishes such as salmon, trout are the best source of proteins and omega-3 fatty acids.
Milk and milk products such as cheese, yogurts are rich in proteins. It helps to get your bones, teeth, and muscles strong.
Almost all nuts and seeds are rich in proteins as well as dietary fibers. They also contain good fat that helps to build your immunity strong.
Tofu and soy products are great alternatives for meat as they are high in proteins and low in fats.
In my opinion Natural proteins are always better as Natural protein sources also provide other important nutritional content too, such as fibre, vitamin C, and antioxidants
Dr. M.G. Kartheeka, MBBS, MD
Most people will be of the opinion that the benefits of natural protein often outweigh the drawbacks. Yet, some will disagree. For many people, the major disadvantage that comes with consuming natural protein is that it may not be enough. Their diet may not be enough in providing the needed amount of protein. In this case, these select people will have to incorporate supplements into their diet.
Moreover, if natural proteins are not consumed in proper quantities, it can lead to nutritional deficiencies and protein toxicity.
Excess calories, bloating, flatulence, and nausea are commonly associated with protein supplements, natural proteins have better advantages than protein supplements.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Protein supplements such as protein powders and bars provide you with instant protein. They are refined, processed forms of protein, just like vitamin supplements.
Whey protein powder is a high-quality dairy protein, known to be very effective for building muscle mass, and may help with regulating weight. When your oral intake is less, whey powder could help you to maintain the normal levels of protein.
Soybeans are an amazing plant-based source protein that provides all essential amino acids. This type of protein boosts your immune system and promotes bone health.
It is a popular source of protein for vegetarians and vegan people. It is made from a split, yellow pea that contains essential amino acids.
Also Read: Can You Freeze Cooked Chicken? A Guide to Food Storage Practices
While preparation and storage are some of the major advantages these supplements have over naturally protein-rich food, it does have their fair share of drawbacks. One such disadvantage is the fact that protein supplements tend to include artificial colours and ingredients. Some examples are saccharin, aspartame, and fructose. They are not at all good for your body in the long run if taken frequently and in large amounts.
Also Read: Does Protein Powder Make You Gain Weight? Debunking Fitness Myths
Protein in any form – natural or artificial, is essential to carry out normal body functions. Natural source of proteins provides all required carbohydrates, vitamins, and minerals, but they may not provide all essential amino acids. Natural protein sources are mostly animal-based, and might not be a suitable option for vegetarian and vegan people. They contain no preservatives or artificial colours. Some natural protein sources are expensive and require time to prepare.
Protein powders or protein bars are the artificial sources of protein. They provide all essential amino acids in the required quantity. In liquid form such as juices, protein is easy to absorb and digest. These protein supplements are super-convenient and instant to consume. However, protein bars and powders contain artificial colours and preservatives, which can be harmful to the body.
Though there is more convenience in using protein supplementation like protein shakes or protein bars, it is always best to use natural sources. Consume natural food items as much as you can, however, you can also use supplements to fill in the gaps, only under the supervision of a nutritionist.
Read more about: 15 Protein-Rich Foods For A Healthy Life
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.