Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.

If you're a beginner who's aiming to increase muscle mass and get lean, i generally recommend whey protein. It's popular amongst fitness aficionados and gym goers. It's also got all the essential amino acids and is the easiest to digest unless you have sensitivity to milk. If this is the case, go with pea protein.

Protein powder has been shown to improve muscle mass and strength, especially when combined with resistance training. It can also help improve athletic performance, including power, speed, and endurance. Protein powder can also help reduce muscle soreness and improve recovery time after a workout.

Pankaj pandey, a well-known personal fitness instructor from delhi says, “yes we can add protein powder to or coffee and it will help in improving our metabolism. We can add protein powder to our favourite beverage but must remember to mix when the beverage is at room temperature.

• Garden of Life Sport. Garden of Life has a few different grass fed whey options
• Klean Athlete Isolate
• Ascent Native Fuel Whey
• Optimum Nutrition (Gold Standard 100% Whey
• Orgain Clean Whey
• NOW Sports Whey Protein Isolate
• BiPro ELITE Whey Protein Isolate
• Ladder Whey Protein

• Water
• Milk
• Alternative milk (soy, oat, almond, cashew, etc
• Smoothie
• Coffee
• Orange juice
• Greek yogurt
• Oatmeal

• Whey concentrate: Muscle Milk Genuine
• Whey Isolate: Dymatize Nutrition ISO100
• Casein: Optimum Nutrition 100% Casein
• Soy: NOW Sports Soy Protein Isolate
• Pea: NOW Sports Pea Protein
• Plant-based blend: Orgain Organic Protein

When shopping for a vegan protein powder, sass recommends looking for products with “simple, recognizable ingredients” and steering clear of artificial sweeteners, colors and flavors. “you can easily find single-ingredient vegan protein powders where the only ingredient is the plant protein itself and nothing else.

• Whey protein
• Casein protein
• Egg protein
• Pea protein
• Hemp protein
• Brown rice protein
• Mixed plant proteins

Whey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout.

Build muscle — for muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein and whey isolates are your best options.

• Sprouted Whole Grain Bread
• Quinoa
• Hemp Seeds
• Peanut Butter Powder
• Oats
• Nutritional Yeast
• Broccoli
• Lentils

Whey protein is the most widely used weight loss protein today. It's one of two milk proteins, with casein being another. This protein powder by optimum nutrition is one of the best whey protein for weight loss. It has 24 g of protein per serving (30 g) and may help you gain muscles and lose fat.

• High-protein smoothies. Add nut butter, oats or a high-protein yoghurt to a homemade fruit smoothie to up the protein content and help your body repair and recover after a workout
• Hard-boiled eggs
• Greek yoghurt and fruit
• Chocolate milk
• Apple slices with nut butter
• Overnight oats

There are three primary types of whey protein, whey protein concentrate (wpc), whey protein isolate (wpi), and whey protein hydrolysate (wph). Let's look at each of these in turn: whey protein concentrate – wpc contains low levels of fat and low levels of carbohydrates.