Protein, protein, protein. Every gym bro swears by it and every parent suspects it. Every discussion is a rabbit hole and every answer opens up a world of new questions.

If you’re tired of random opinions and want real science, you’re in the right place. Our blog is rooted in science and designed to clearly explain the link between protein and fitness, clear up common misconceptions, and also explore supplements and foods that can support your journey.

 Expect answers to questions like: Are protein shakes safe? How much protein do we actually need? Is whey protein better or plant protein?

Whether you're looking for high-protein foods, the best protein powders, or timing tips for optimal muscle growth, read ahead to learn about it all.  

Understanding Protein 

Protein has sadly been reduced to a dietary buzzword. In reality, it’s a vital macronutrient for the human body at all stages of life. It is responsible for your hair, skin, muscles, and even hormone and enzyme production.

Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. So it isn’t just for flaunting big guns.

But when it does come to building muscle, you’ll find it impossible without planning out a protein-heavy diet. Let’s understand why.

Protein & Workout Performance: A Vital Connection

Protein is the building block of your muscle. Simple as that. 

When you engage in any form of resistance or strength training, tiny tears are created in your muscle fibers. Protein is essential in repairing these fibers, making them stronger, thereby creating new muscle tissue. 

Over time, this constant breaking down and building up results in higher muscle mass. That’s why protein is critical not only post-workout but throughout the day to repair tears and maintain or build muscle mass. So, how should we plan our protein consumption out?

Protein Timing for Optimal Results

This breakdown will help you understand when you should consume protein to achieve the best possible gains, completely backed by science.

Pre-Workout Protein

While carbs are usually credited for pre-workout energy boosts, adding protein to your pre-exercise routine can actually give you an extra boost. 

Several studies show how consuming protein before a workout has been shown to increase amino acid availability during and after your session, which can promote better muscle recovery and minimize soreness. 

A shake or supplement with a balanced amino acid profile—like our INTENSE Protein with 6g BCAAs—can help supercharge your workout. 

For those who prefer whole foods, consider pairing protein-rich options like eggs, Greek yogurt, or cottage cheese with a serving of carbs about 30-60 minutes before you hit the gym. 

Pro Tip: As a general rule for someone trying to lose weight, protein is super important pre-workout as it leaves you feeling fuller for longer. 

Post-Workout Protein

After sweating it out in the gym is when your muscles are most receptive to protein intake, often called the "anabolic window." 

Consuming protein within an hour of finishing your workout helps repair the muscle fibers you’ve just torn down and replenishes your body’s amino acid pool. Look for a protein rich in antioxidants, as that will help neutralize free radicals generated during intense exercise, allowing you to recover faster and get back to your routine.

Here’s a helpful protein-timing list to conclude this section: 

• Pre-Workout: As mentioned earlier, aim to consume around 15-20g of protein before your workout. This primes your body with amino acids that can aid in muscle repair during the workout itself.

• Post-Workout: The anabolic window is real. Try to consume 20-30g of protein (depending on your goals) immediately after your session for maximum recovery.

• Before Bed: Having a slow-digesting protein source, such as casein or plant-based proteins, before bed can help prevent any muscle breakdown overnight. This can help in a muscle-building phase.

Great. Next question. What are the best high-protein foods to consume? 

High-Protein Foods for Muscle Gain

Before we get into protein shakes, let’s talk about real foods. There are plenty of widely available options that can help you hit your daily protein needs:

• Chicken, Turkey, and Lean Meats: High in protein, these options are popular among those aiming to increase muscle mass.

• Fish: Fatty fish like salmon and tuna not only provide protein but are rich in omega-3 fatty acids, which are great for heart health and inflammation reduction.

• Eggs: Nature’s perfect protein, eggs are affordable, versatile, and packed with nutrients.

• Greek Yogurt: Loaded with protein and gut-friendly probiotics, Greek yogurt is a great post-workout snack when paired with fruits or a spoonful of honey.

• Plant-Based Options: Lentils, chickpeas, tofu, tempeh, and quinoa are excellent plant-based sources of protein. However, they’re not as protein-dense as most non vegetarian options.

If your diet is rich in such food options, you’re on the right track in your muscle-building journey. Your gains will be inevitable. But is it enough? 

The Best Protein Powders: What to Look For

Supplements were intentionally named “supplements”. They are meant to ADD to your diet, not the be the sole source. Odds are if you’re trying to create gains, you will need to supplement with an effective and healthy protein powder. 

When choosing a protein powder, quality matters. With so many options available, it’s easy to get overwhelmed. Here's how to find a protein powder that supports your goals:

• Complete Amino Acid Profile: Whether you're opting for whey or plant-based protein, make sure it contains all nine essential amino acids. This is important for muscle repair and growth.

• BCAAs: Branched-chain amino acids (BCAAs) are especially beneficial for muscle recovery and reducing fatigue during high-intensity workouts. Powders like INTENSE Protein contain 6g of BCAAs, making it a great choice for gym-goers looking to enhance recovery and performance.

• Low Sugar and Additives: Avoid powders loaded with sugars or artificial sweeteners. These can suddenly spike your insulin levels and potentially interfere with fat loss goals.

• Gut-Friendly: It’s important to find what works for YOUR body. For example, whey protein can cause bloating for many people. It’s all about experimenting and understanding what works for you. 

Benefits of Protein Supplements

If you're not able to meet your protein needs through whole foods alone, supplements can bridge the gap. The benefits of incorporating protein supplements into your routine are:

• Convenience: Shakes and powders are easy to prepare and consume, especially for those with busy lifestyles.

• Precision: They allow you to control exactly how much protein you're consuming per serving.

• Enhanced Recovery: High-quality protein supplements promote muscle repair, reduce soreness, and support quicker recovery.

Protein Needs for Athletes: What’s Different?

For athletes and those involved in intense physical training, protein needs differ from the general population. Let’s talk numbers. 

While the average sedentary adult requires about 0.8 grams of protein per kilogram of body weight, athletes need significantly more. Depending on the type and intensity of activity, athletes may need 1.2 to 2 grams of protein per kilogram to sustain energy, maintain muscle mass, and recover adequately.

For those engaging in endurance sports, protein not only aids in muscle recovery but also helps repair tendons, ligaments, and other tissues that can wear down from long-distance activities.

Whey Protein vs. Plant-Based Protein: Which Is Better for Muscle Gain?

The ongoing debate between whey protein and plant-based protein continues, but the truth is, both have their merits and drawbacks. 

Whey protein, derived from milk, is highly bioavailable, meaning it’s absorbed quickly and efficiently by the body. However, it's known to cause issues like bloating, gas, and acne among many people. Needless to say, the lactose intolerant population should skip whey in a heartbeat. 

Plant-based protein, on the other hand, is often easier on the digestive system and contains a broader range of nutrients. However, they often do not have a complete amino-acid profile. Our INTENSE protein solves for this thanks to its dual-source makeup, which naturally completes said profile. Plus, they’re a more sustainable option with the world going vegan, both environmentally and ethically.

Busting Myths Around Protein Shakes

In India, there's often skepticism around protein supplements. Some believe they're unnatural or unnecessary unless you're a bodybuilder. 

However, this couldn't be further from the truth. Protein shakes are simply a convenient way to meet your daily protein intake, especially for those who struggle to get enough from food alone. They are safe, effective, and can help anyone—from athletes to casual gym-goers—achieve their fitness goals. Now you know how to tell the real from the fake too!

Conclusion: The Smart Approach to Protein

Protein plays a crucial role in both performance and recovery, making it a non-negotiable part of any fitness routine – especially generating gains. 

Whether you're fueling up with protein-rich foods, integrating protein powders like INTENSE Protein, or fine-tuning your timing strategy, the right protein approach can make a significant difference in your gains. 

Always remember that quality, timing, and balance are key to unlocking your fitness potential.