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A Quick Guide on Protein Supplements.

1. It has been established that athletes and bodybuilders need more protein to insure fast recovery and new muscle growth. This leads to the need of a good intake of protein. Before we further delve into the topic, let’s take a look at what proteins are.

Proteins are one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats. 


In addition to its muscle building properties, protein also provides the following benefits:

  • It keeps a balanced PH level in the blood.
  • It preserves muscle tissues during dieting or cuts.
  • It helps in building and maintaining proper hormone levels.
  • It is necessary for chemical reactions to take place.
  • It keeps the body’s immune system functioning properly.
  • It helps in regulating the body’s fluid balance.


While working out at the gym, your muscles are depleted of glycogen leading to damage that requires repair. Protein then plays a vital role in muscle recovery.  A steady stream of protein ensures a proper nitrogen balance. A positive nitrogen balance allows your body to be in muscle repair mode. The faster your muscles repair, the faster you recover. Conversely, under-eating protein foods create a negative nitrogen balance. In this state, it will take longer to recover.  Extra protein is essential, especially for athletes who have frequent workouts, or for athletes who are cutting fat.


Typical protein food sources include: eggs, cheese, milk, chicken, seafood, fish, poultry, beef, pork, lamb, veal, soy, nuts and legumes. Small amounts of protein can also be found in fatty and starchy foods. Because protein levels in these foods are minimal, they are generally overlooked by bodybuilders and athletes when a protein diet is structured.


Protein supplement foods have grown in popularity over the last 30 years because of several factors. They are convenient, and require no cooking time. Protein supplements are also cost effective, and can provide an average serving cost far below that of typical protein foods. These are utilized to assist bodybuilders and athletes to achieve their desired daily protein intake requirements. Types of protein supplements include protein powders, protein bars, weight gainers and meal replacements.


Below is a sample Protein Supplementation Plan:

The following is a list of suggested times for various protein supplements. It is not recommended that you eat only protein supplement foods. Protein variety is essential for good health and muscle mass.


Morning – Protein shake, whey/casein protein powder blend.

Mid-Morning – Protein Bar

Lunch – Protein shake, slow digesting protein source such as casein or egg protein.

Mid-Afternoon – Protein Bar

Pre-Workout – Whey protein shake, fast digesting protein source. Waxy maize.

Workout -  Whey protein and waxy maize.

Post-workout -  Protein shake, whey/casein protein powder blend. Waxy maize.

Before Bed -  Protein shake, slow digesting protein source such as casein or egg protein.



We hope our comprehensive guide on proteins was useful to you. Visit to learn about our best offerings on protein supplements.

Published on 08/06/2015 15:00:33
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