Trying to get lean, in a country that is home for food that are popular in the whole wide world, is quite challenging. Samosa’s, chaat, chole Bhaduri, biriyani, jalebis, all within an arm's reach. If there is anything that is getting tested here, it’s our will power, and it isn’t easy. But inspire of it, if you’re someone who is consistent with your workout while making an active effort to eat clean and wondering “which is the best protein for muscle gain?”, you’re already one step ahead of the curve.
Use this blog as a guide to figure out the best protein supplements for lean muscles in India. We’ll try to explain the science behind it without complicating it or burying you in technical jargons. (1)
What does lean muscle mean?
Let's clear some basics – what is lean muscle anyways and why should one care?
We’re not talking about bulking into the size of a bodybuilder or turning into a superhero. Lean muscle means building strength, endurance and definition and achieving all of that while still maintaining a relatively low body fat count. It’s something that most people aim – a more toned and stronger version of yourself.
And to get there, you need the right kind of fuel, and that’s where protein comes in.
Does protein matter a lot?
Your muscles are basically made of protein. Every time you lift weights, go on a run, do yoga or even follow the most trending fitness challenge on social media, you’re creating tears in your muscle fibers. Protein repairs those tears and builds them back stronger, and that’s how you build muscle.
If you’re not getting enough protein, all that had earned progress that you’ve been making might be just in vain. That’s why the right protein powder for muscle gain makes a big difference, especially if you diet isn’t quite rich in protein. We’re Indians, and our food indeed lacks protein. That’s why more than 70% of us are deficient in it.
Now to answer the big one: which protein is best for muscle gain?
Everyone has been asking this question since years but let us tell you that there is no direct answer to this question. But, to make it easy for you, here are the main types of protein powders that you’ll see when you go searching for one. Take notes and see what suits the best for you. (2)
1. Plant protein
Plant based proteins are made from peas and brown rice, and they’re becoming super popular, especially among people with dairy allergies or sensitive gut health. The best part is that many of these come with a complete amino acid profile, making them a great contender for protein for lean muscle gain. If you’re trying to reduce dairy or just prefer a plant – based diets, and lean muscle protein powder made from plants would suits you well.
2. Whey protein isolate
These are fast absorbing, extremely rich in protein and ultra-low in fats and carbs. Already a great option for people who want clean gains. If you want to build muscle and stay lean, whey isolate is one of the best protein for lean muscle. Its especially good post workout because your body absorbs it quickly, which is exactly what your muscles need after a good workout session.
3. Whey protein concentrate
These are quite affordable but still does the job. Whey concentrate might have a slightly lower protein percentage compared to isolate, but it’s still a strong contender for muscle building protein powder. It’s also creamier in texture, which is already a great win for protein drinkers who hate the chalkiness or protein shakes.
If you’re not strict with calories and want to balance out the price point and quality, this could be your go to protein powder for muscle gain.
4. Hydrolyzed whey protein
This is fairly a premium alternative. Hydrolyzed protein is considered to be pre digested, so it gets absorbed even faster by your body. Its often recommended for athletes or people who have a very rigorous and tailored training session. But if your budget allows and you want that kind of results, this is a powerful option among the best protein for muscle gain.
There are a lot of Indian protein brands like Fast&Up, who have built it big in the protein industry, and have delivered promising supplements that delivers great results.
When and how should one take protein?
Now after glancing through these options of protein powders for muscle gain, what's next? Just some simple rules about when your body needs it the most. (3)
Post workout: this is the most crucial time. Your muscles are tired, torn and calling out for protein. This is when your muscles absorb protein the best.
Morning or between meals: If you’re struggling to get enough protein from your diet, grab a protein supplement to fill in where your diet misses.
Before bed: Slow digesting protein (casein) is a great option if your intention is to avoid muscle loss overnight.
Protein mixed with water has better and faster absorption. You can have it with milk if you want it to be more filling. Throw in some oats, bananas or nut butters if you’re drinking it as a meal replacement or snack.
How to spot a good protein supplement
Since the Indian markets are flooded with protein powders, there is a great chance of coming across some shady proteins. This is how you can spot a bad protein, take notes and make a mental checklist.
- Look for trusted certifications like Informed Choice
- Check ingredient list, the lesser the filters, the better the quality
- Buy them from official websites or authorized sellers
- Go and check for reviews, there are some authentic feedback, some good and some bad, about the protein you’re about to buy which you should absolutely know.
Finding the best protein for muscle gain in India doesn’t mean you need to spend lavishly or even try to dig into scientific finds and papers. Just stick to clean, tested products, stay consistent with your consumption along with your workouts.
Never forget that while supplements exist to suit your lifestyle, focus on your sleep, hydration, movement and eat balanced meals to make your fitness journey a lot for planned and better.
FAQs:
1. Which protein supplement is best for lean muscle gain?
If your goal is to build lean and tones muscle, the best protein supplement for you are the ones that give you high quality protein without those unnecessary sugars or added filters. What you need to look for is
- Whey Isolate
- Plant based proteins
- Hydrolyzed whey
2. Which supplement is best for lean muscles?
If you’re asking from a generalized perspective to help with lean muscles, try these:
- Protein supplements – this should be your biggest priority, for muscle growth and recovery.
- Creatine monohydrates – creatine is the most studied supplement in the whole wide world, and it helps with strength and endurance. People on creatine usually look quite pumped because of its water holding properties in your muscles.
- BCAAs – Branched chained amino acids (BCAA’s) help with muscle recovery and reduces fatigue and soreness. Great for intense workout sessions.
Whichever supplement you pick, pick up a protein powder irrespective because that’s the foundation of your gains.
3. Is protein shake OK for PCOS?
Totally fine, as long as it’s a good quality protein that isn’t a concoction of artificial ingredients, banned substances or soy can help women with PCOS manage cravings, support their metabolism and improve overall energy levels. If you’re someone or know someone who has PCOS, check for plant based proteins or whey isolates.
4. How can I bulk up lean muscle fast?
The best answer to this question is an action plan, take notes.
Strength train for about 3 to 5 times a week. Try to hit moderately heavy and then work on progressive overloading
- Eat mindfully and in a small calorie surplus. Avoid junk, go for some real food that’s rich in protein, add some carbs on the side and pair them up with a portion of healthy fats.
- Consume 1.2 – 2g protein per kilo of body weight everyday
- Supplement your protein whenever necessary
- Sleep for 8 hours. Your muscles recover and grow in your sleep.
IMPORTANT: Consistency is key. You won’t see fast results, but it would be more sustainable. Lean muscle is a long game, but 4 to 6 weeks of consistent training should start showing your results.
5. How much BCAA per day?
About 5 – 10 grams a day should do the trick, but you have to decide. 5 grams is for moderate intensity workouts along with enough protein in your diet, and up to 10 grams is for intense sessions when you’re sticking to a calorie deficit.