Protein is the raw material your body uses to repair and grow muscle after training. Eat too little and your sessions leave less behind. Eat far more than you need and you are mostly paying for expensive calories. The good news: the target range is well studied.
The daily number
The International Society of Sports Nutrition (ISSN) position stand on protein and exercise recommends 1.4–2.0 g of protein per kilogram of bodyweight per day for most people who train regularly. For a 70 kg lifter, that is roughly 100–140 g a day.
Two situations push the number higher:
- Cutting. In a calorie deficit, resistance-trained people may benefit from 2.3–3.1 g/kg to hold on to lean mass while fat comes off.
- Older lifters. Muscle becomes less responsive with age, so aiming for the upper end of the range — and a bigger dose per meal — helps.
Per meal, not just per day
Muscle protein synthesis responds to each feeding. The ISSN guideline is about 0.25 g/kg per meal, or 20–40 g of high-quality protein, spread every three to four hours. In practice, that means four solid protein feeds a day instead of one huge dinner.
Where whey fits
Whey is not magic, it is convenient. A scoop delivers 24–30 g of fast-digesting protein that is naturally high in leucine, the amino acid that switches on muscle building. It is useful when:
- you cannot reach your target from food alone (common on vegetarian Indian diets),
- you need something portable after a morning session before work,
- you are cutting and want protein without many extra calories (isolates are best here).
Concentrate, isolate or hydrolysed?
Whey blends (e.g. MuscleBlaze Whey, GSN 100% Premium Whey, Elev Tri Whey) suit most people and are the everyday workhorse. Isolate-rich formulas (Optimum Nutrition Gold Standard, Ripped Up Nutrition Premium Iso-Rich) strip out more lactose, fat and carbs — choose these if dairy upsets your stomach or you are tracking macros tightly. Hydrolysed isolates are pre-digested for the fastest absorption, but most lifters do not need them.
A simple day at 120 g
- Breakfast: 3 eggs + toast — ~20 g
- Lunch: dal, paneer sabzi, rotis, curd — ~30 g
- Post-workout: 1 scoop whey in milk — ~32 g
- Dinner: chicken or soya chunks with rice — ~35 g
Use the protein calculator on our homepage for your own number, then drop by the store and we will help you choose the right tub for your goal and your gut.
