Nutrition How much protein do you really need to build muscle?
Forget the "1 gram per pound" rule of thumb. Here is what the research actually says about daily protein, how much to eat per meal, and where whey fits in.
Read articleSupplement store · South Bopal, Ahmedabad
Fuel your better self.
Genuine whey, pre-workouts, BCAAs and protein foods from the brands serious lifters trust — with honest advice on what you actually need.
- Trusted brands on the shelf
- 12
- Google rating, 29 reviews
- 4.9★
- Open 10 AM – 10 PM
- 7 days
- Optimum Nutrition
- MuscleBlaze
- MuscleTech
- GSN
- Avvatar
- Ripped Up Nutrition
- Elev
- FuelOne
- Clear Supps
- Alpino
- Pintola
- Wellbeing Nutrition
01 — On the shelf
Shop the stack
Every product here is in stock at our South Bopal store, sealed and sourced from the brands or their authorised distributors. Tap any product for serving info and how to use it.
15 products in store
No products match that search. Ask us — we can usually source it within days.
More flavours and sizes are available in store. Looking for something specific? Ask us.
View full catalogue02 — Know your number
How much protein do you need?
Enter your bodyweight and goal. We use the ranges from the International Society of Sports Nutrition position stand — the same numbers coaches use — and convert them into meals and scoops.
03 — Use it right
How to use it
The right product used the wrong way is wasted money. Here is how we explain each category to customers at the counter.
Whey Protein
Fast-digesting milk protein that tops up your daily intake and kick-starts muscle repair.
- When
- Within 1–2 hours after training, or between meals when you are short on protein.
- How much
- 1 scoop (24–30 g protein). Most people need 1–2 scoops a day, not more.
- Mix with
- 180–250 ml cold water for speed, or milk for extra calories and creaminess.
- Tip
- Sensitive to dairy? Pick an isolate-rich formula like Gold Standard or Iso-Rich.
Pre-Workout
Caffeine plus performance ingredients for energy, focus and a better pump.
- When
- 20–30 minutes before training. Never within 6 hours of bedtime.
- How much
- Start with half a scoop to test tolerance. Keep total caffeine under 400 mg a day.
- Mix with
- 150–250 ml cold water.
- Tip
- Not for under-18s, pregnancy or heart conditions. Skip coffee on pre-workout days.
BCAA
Branched-chain amino acids plus electrolytes — sip them through long, sweaty or fasted sessions.
- When
- During training. Useful when you train fasted or for more than an hour.
- How much
- 1 scoop per session.
- Mix with
- 300–500 ml water in your gym bottle.
- Tip
- If you already hit your protein target, BCAAs are a hydration and taste bonus, not a must.
Protein Oats
Whole-grain oats with added protein — a breakfast that covers carbs, fibre and 25+ g protein.
- When
- Breakfast, or 1–2 hours before training for steady energy.
- How much
- 1 serving as per the pack.
- Make it
- Cook with milk for 3–5 minutes, or soak overnight in the fridge.
- Tip
- Top with banana and nuts post-workout; add a scoop of whey for a 40 g protein bowl.
Daily Fibre
High-protein diets are often low in fibre. A daily prebiotic blend keeps digestion regular.
- When
- Once a day, any time — many people prefer morning.
- How much
- 1 sachet or scoop (about 7 g fibre).
- Mix with
- 200 ml water. Drink straight away.
- Tip
- Increase water intake through the day. Take medicines 2 hours apart from fibre.
General guidance for healthy adults. If you are pregnant, under 18, on medication or have a medical condition, check with your doctor before using supplements.
Genuine. Every tub sealed and verifiable.
04 — Why YK
Built on trust, not hype.
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100% authentic
Sourced only from brands and their authorised importers. Every imported tub carries its importer sticker and scan-to-verify code — check it in front of us.
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Advice, not upselling
Tell us your goal, diet and routine. We recommend what you need — sometimes that is just one good whey and more dal.
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Fresh stock
Fast-moving shelves mean recent manufacturing dates. We show you the batch and expiry before you pay.
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Home delivery
Can’t make it to South Bopal? Message us and we deliver across Ahmedabad, 9 AM – 5 PM, every day.
05 — On our shelves
Brands we carry
A tight edit of global benchmarks and the best of Indian manufacturing. Each one chosen for label accuracy, testing and how our customers respond to it.
- USA · Est. 1986 01
Optimum Nutrition
Gold Standard 100% Whey
The benchmark whey for most lifters. Gold Standard blends whey isolate, concentrate and peptides for 24 g protein per scoop with famously clean mixability.
- India · Est. 2012 02
MuscleBlaze
Whey, Pre-Workout, BCAA
India's largest home-grown sports nutrition brand, from HealthKart. A complete range from whey to pre-workout and BCAAs, with lab-tested, Indian-made formulas.
- Canada · Est. 1995 03
MuscleTech
Nitro-Tech Whey
Research-led formulations built for performance. Nitro-Tech pairs 30 g whey protein with 3 g creatine monohydrate per serving for strength and size.
- India 04
GSN
100% Premium Whey
Global Sports Nutrition — clean, no-added-sugar whey with 25 g protein and 5.5 g BCAA per serving. YK Nutrition is GSN’s Gujarat distributor.
- India 05
Avvatar
Made from fresh cow milk
From Parag Milk Foods. Whey produced at its Manchar plant near Pune from fresh cow milk — a farm-to-shaker story few brands can tell. Sugar-free, gluten-free, soy-free.
- India 06
Ripped Up Nutrition
Advanced Muscle Whey · Iso-Rich
A modern Indian sports nutrition label with great flavours and smart additions — like probiotics and AstraGin® in its Premium Iso-Rich whey.
- India 07
Elev
Tri Whey Advanced
Micro-filtered triple whey blend with no added aspartame. The big 2.375 kg tub gives about 66 servings — great value for daily users.
- India 08
FuelOne
FuelOne Whey
An everyday whey built around quality-assured, premium ingredients — a straightforward pick for beginners stepping up their protein.
- India 09
Clear Supps
Big Bubble Butt pre-workout
Bold, banned-substance-tested pre-workouts. Big Bubble Butt (Baddie’s Version) is workout fuel designed for women.
- India 10
Alpino
High Protein Oats
Indian health food brand known for peanut butter and high-protein oats with no refined sugar and plenty of whole grains, nuts and seeds.
- India 11
Pintola
High Protein Oats
High-protein, high-fibre oats sweetened with jaggery and ready without cooking — an easy protein breakfast for busy mornings.
- India 12
Wellbeing Nutrition
Daily Fiber
Clean, plant-based wellness supplements. Daily Fiber blends 17 superfoods into a prebiotic fibre drink for gut health and digestion.
06 — The Journal
Train smarter
Evidence-based reads on nutrition, supplements and recovery — written for lifters, not for clicks.
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Read article Training Recovery is where muscle is actually built
Training breaks muscle down. Sleep, food and smart rest days build it back bigger. A practical recovery checklist for busy lifters.
Read article07 — Visit the store
Come say hello
YK Nutrition & Supplements
G-10, Gala Hub, Gala Gymkhana RoadOpp. Narmada Water Service, Near Honest Hotel, South Bopal
Ahmedabad, Gujarat 380058 Get directions
Opening hours
- Monday – Sunday 10:00 AM – 10:00 PM
- Home delivery 9:00 AM – 5:00 PM
08 — Get in touch
Not sure what to buy?
Tell us your goal and we will reply with a straight recommendation — what to take, how much, and what you can skip. Your message comes straight to our team at [email protected].
+91 97237 96417