whey vs casein vs creatine -- body building protein supplements

 

whey suppliment

fast protein--stay 3 hrs in blood

consume at day--post workout

cheap

consume 1gr per lbs of LEAN weight, not total weight

casein suppliment

slow protein--8 hrs in blood

at night--before sleep

costlier than whey

1gr per lbs of LEAN mass, not bodyweight

high lactose intolerance, Isolate versions have little to none lactose while concentrate has more

Creatine suppliment

fuel muscle for high intensity short term activity.

helps pull a few extra reps in your sets

get strong in long run from training hard

found in red meat

2.5-6g a day--powerup drug

Protein

made of amino acids

increase protein synthesis

help prevent muscle breakdown

helps recover from workouts without losing muscle mass.

When you lift weights or do cardio, your body burns through its stored carbs and fat first, then starts to break down protein (like that in your muscles) for energy.

If you want to build muscle, you need your body to build up more protein than it breaks down

consuming 50g+ Protein in any form might cause stomach issues for some people

keep protein intake constant every day.

Whey Protein Types

1….Whey Protein Concentrate (WPC) -->least expensive,reduced protein 55-89%, other 11-45% is fat, lactose, others

2…..Whey Protein Isolate (WPI)-->95% protein, with negligible lactose and fat, medium costly

3…..Whey Protein Hydrolysate (WPH)-->99% protein, most costly, awful tasting.

Best WPI to buy (protein isolate)

take whey protein inside--> 1/2 to 1 hrs after workout

recommend you to go for a reputable international brand.

1.My protein- Impact whey protein

This is the best protein powder in India. Its a well reputed UK brand. Its an affordable option also.

• 21gms protein in 25gms serving
• Price: Around 4700Rs for 2.5kgs

2. Dymatize Elite 100% Whey

  

• 25gms protein in 36gms serving
• Price: Around 5500Rs for 5lbs

3. Ultimate Nutrition Prostar 100% Whey

This is the cheapest and best selling protein in India. I have used it for long time during my college days and got great results.

• 25gms protein in 30gms serving
• Price: Around 3600Rs for 5.28lbs

4. MuscleTech Nitrotech

Best for bulking. Delivers massive gains.

• 30gms protein in 46gms serving
• Price: Around 5200Rs for 3.97lbs
• It has added creatine.

5. On Gold Standard Whey

I personally do not recommend this one(if buying in India) because chances of getting a fake one is very high due to its popularity in International market. If you can manage to get the original one, then thumbs up!

• 24gms protein in 33gms serving
• Price: Around 5500Rs for 5lbs
• Primary source whey isolate