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Strong evidencePerformance

Protein powder (whey and plant)

Also called: Whey protein, pea protein, plant protein

An easy way to meet daily protein needs. Most Indian diets fall short, especially vegetarian ones.

Typical amount
20–30 g per serving; total diet ~0.8–1 g per kg body weight a day
Best time
After a workout, or at breakfast to fill a protein gap · Timing guide
Food
With or without food
Typical course
12 weeks, then review
Upper limit
Stay within ~1.6 g/kg/day total protein unless a dietitian advises
Is it right for me?

Where to buy

6 products

What is protein powder (whey and plant)?

Protein powders concentrate protein from milk (whey) or plants (pea, rice, soy). Most adults need about 0.8–1 g of protein per kg of body weight a day, and more if they train. A scoop gives 20–30 g, about the same as a large bowl of dal plus a cup of curd.

Forms. Whey concentrate and isolate (dairy), and plant blends (pea, rice, soy) for vegans or lactose intolerance.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Bloating with whey if lactose intolerant (choose isolate or plant). People with kidney disease should ask a doctor first.
Who should be careful
Whey contains milk (lactose); kidney disease: doctor first
Stop and call a doctor if
Severe bloating, rash, swelling of the face or lips

Food sources

Dal, chana, rajma, paneer, curd, eggs, soy, tofu, fish and chicken.

Common questions

When should I take protein?

After a workout or at breakfast, whenever it helps you reach your daily target.

Whey or plant?

Whey is well studied; plant protein suits vegans and lactose intolerance.

Is protein powder bad for the kidneys?

Not in healthy people. With kidney disease, follow your doctor's advice.

Sources

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.