Protein is one of the three macronutrients that the body needs to sustain in life. There are many types of protein which we will discuss further in our article. Whey protein constitutes almost 80% of the milk protein and it is one of the fast absorbing proteins.

There are three types of whey protein:

Whey Concentrate : Whey protein concentrate contains approx. 80% of protein and contains traces of fat, lactose or other compounds. Whey concentrates are more economical per gram of protein.

Whey Isolate : As compared to whey concentrates, whey isolates contain almost 90% of protein and is fairly low in fat, sugar, and lactose. Hence, whey isolate packs more protein than concentrate. It is usually expected to include in the fitness athletes diet.

Whey Hydrolysate : Whey Hydrolysate is isolates or concentrates which are being broken into amino acids for faster absorption and improve bioavailability. Thus, it is higher in price per gram as compared to the whey isolate and concentrates.

The best time to have protein shake is in the morning during your breakfast time or pre workout to help improve your performance and post-workout i.e. within 30 minutes of your workout to help protect your muscles from breakdown.

Definitely! Protein powders are not just for bodybuilders or athletes. Protein is the satiating nutrient for everyone and whey protein is the best. One of the research on protein shows that high protein results in an almost double amount of fat loss as compared to a moderate protein diet. Talk to your dietician to understand your exact protein requirement.

Yes, Whey Isolate can be tried by the people suffering from lactose intolerant. But make sure to consult your dietician/doctor before going ahead with it.

The misconceptions on protein powders are that it can be only be used by the bodybuilders. That’s not true. In fact, testosterone in men also helps to maintain muscular strength, whereas women are not built in the same way and do not contain the appreciable amount of testosterone. Hence it becomes way more than important to include high quality protein in a women’s diet to achieve a lean toned body.

Because, Whey Protein Isolate goes through an extra step of processing to derive 90% protein. It is relatively low in carbohydrate and fat content when compared to Whey Protein Concentrate.

Whey is 100% vegetarian source as it is derived from milk.

BCAAs are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein. They are essential because, unlike other amino acids, our body cannot produce them.

BCAAs help to preserve your stores of glycogen, which fuels your muscles during workouts and prevents protein breakdown. They also speed up muscle protein recovery post-workout or training. Leucine is considered the most important one out of the three as it activates and stimulates cell growth.

Check the Ingredient List 

When choosing a BCAA supplement, it's crucial to check the ingredient list to ensure that you're getting a high-quality product - like the FASTer Way BCAA’s which come in a delicious Blue Raspberry flavor! Look for a supplement that contains a 2:1:1 ratio of leucine, isoleucine, and valine, meaning it contains twice as much leucine as it does isoleucine and valine. This ratio has been shown to be the most effective for muscle recovery and growth, providing optimal dosage for the best results on your wellness journey. 

1. Delay Fatigue During Workout 

2. Improves Aerobic and Anaerobic Performance 

3. Boosts Immunity 

4. Protects Lean Muscles 

5. Promotes Muscle Protein Synthesis 

Here we are talking about BCAA supplements and their daily dosage. Depending on your workout regime, your daily dosage should be 5-10 grams per day.

Females following a normal gym schedule should stick to 3-5 grams a day. In simple words, you can take BCAA powder once or twice a day. You can take up to 12 grams a day if you are into rigorous training. Divide your intake into 4-5 serves in a day.

The recommended dosage for men can be 15-20 grams in a day. If you are not exercising strenuously, you can stick to it two times a day. If you are an athlete, you can increase your dosage per day to 6-8 serves of 5 gm each.

The body can not produce BCAA. So, one can get it from diet or supplements. Its supplements may not be good for people who lead sedentary lifestyles. However, they help reduce muscle soreness during strenuous workouts. Coupled with the right diet, BCAA supplements taken additionally as per prescribed dosage may help protect against muscle damage and speed up muscle recovery.

5-12 grams of it is adequate for a sedentary to regular lifestyle need. However, for gym-goers, athletes, or people who are into active cardio workouts, 10-20 grams are required on a daily basis. For the former, a balanced diet can provide the right amount of BCAA. Anything over and above, it is good to add supplements from reputed brands.

If it is consumed in large quantities without guidance, it may increase the risk of increased insulin resistance which may lead to type 2 diabetes. Other common side effects are nausea, dehydration, headache, fatigue, and sleeplessness. Studies show that people with liver ailments, kidney disease, heart disease, and who drink excessive amounts of alcohol, can develop complex health risks with BCAA supplements.

It is good for everyone. A healthy diet rich in protein provides the daily requirement of BCAA. For people who are engaged in strenuous physical exercise, BCAA supplementation is recommended. It helps to prevent muscle damage, soreness and ensures quick muscle recovery while curbing cravings and increasing energy during a workout session.

Pre-workout is typically a powdered substance that you can mix in water and drink before hitting the gym. A variety of key nutrients are blended together to maximize endurance, boost energy levels and minimize recovery time, allowing a person to make each workout more impactful and efficiently work toward their fitness goals. A good pre-workout will include ingredients that work to help build muscle strength, reduce time to fatigue, and delay and reduce muscle soreness.

Remember: Pre-workout contains caffeine, and while caffeine consumption is relatively safe in healthy adults, excess caffeine intake can lead to impairments in cardiovascular function and sleep.

The Food and Drug Administration (FDA) notes that consuming 400 mg of caffeine per day is not generally associated with dangerous, negative effects. Limit pre workout consumption to a few times a week in an effort to take pre-workout safely.

A multivitamin is a type of supplement containing multiple vitamins and minerals. These ingredients help to support your body’s wellness and may help meet nutritional recommendations for your diet with nutrients you might not otherwise consume.