The ultimate guide: Use & Benefits of 100% Whey Protein Blend

If you are a beginner and looking forward to understand the use and importance of Whey Protein blend in muscle building, you must read this article. 

 Whey Protein supplement is one of the major pillars once you start to follow a fitness routine to build muscles. Those who are already indulged in bodybuilding professionally know the relevance of using the rich Whey Protein formula. But for those who are either new to this or have a vague idea about the benefits of Whey Protein, they should know the formulation, usage, and advantages it offers. 

 What is Whey Protein powder? 

Whey Protein means a milky serum that is rich in protein ingredients and extracted from milk following typical steps that consolidate into a high-quality protein supplement. It is devised from the casein found in the milk, the byproduct left after the cheese formation, is what Whey Protein is in liquid form. This rich protein liquid is further processed to get the dried-up powder form of Whey Protein, which is then fused with different flavors and offered by nutrition brands in different quality and quantity variants, based on the requirement of the fitness enthusiasts and bodybuilders.     

 Types of Whey Protein:

 Whey Protein formulas primarily are a formation of protein ingredients, but there are 3 types of Whey Protein formulas:

1.       Whey Protein Concentrate

This the most commonly used Whey Protein powder by fitness lovers and regular gym-goers. Whey Protein Concentrate offers 70-80% protein, containing milk sugar (lactose) and a small portion of fat. 

2.       Whey Protein Isolate 

This is the richest form of protein with 90% of protein content, and less lactose or fat. However, it doesn’t contain any of the nutrients offered in Whey Protein Concentrate. But the professional athletes and bodybuilders recommend this highly intense protein supplement. 

 3.       Whey Protein Hydrolysate

This is one of the least used protein supplements that are quick to digest. But the biggest drawback with this protein is its spiked cost. It is highly expensive and only used by top-notch medical and pharmaceuticals companies. Also, the insulin levels 

 Here are the Whey Protein Blend benefits:

  1. Boosts muscle growth

With the inclusion of the rich formula of Whey Protein Concentrate and Whey Protein Isolate, other muscle gaining ingredients. The percentage added of Whey Protein Concentrate formula is more than 90% of all other elements. When consumed regularly after doing the daily workout, muscle recovery and growth increases and helps in building a chiseled muscular body. 

2.     Recover muscles

A highly intense Whey Protein blend ensures the reformation of muscle tissues and hence, eliminates muscle soreness, minor damage, or fatigue. Most of the protein supplements are combined with BCAAs or other vitamin-enriched ingredients to recover the lost energy and muscle breakdown. 

 3.     Source of high-protein 

Whey Protein formulas are primarily devised from the scientifically formulated protein formula, when combined with milk in the form of protein shake, gives the best results. With the addition of high protein ingredients, Whey Protein formula becomes a complete dose of high protein for fitness lovers. It is beneficial for those who are not into bodybuilding, but yet they can build a healthy body by compensating the protein deficiency. 

 4.     Promotes antibodies to increase immunity 

With sufficient protein ingredients, your body starts to eliminate any toxic substances existing in the bloodstream or in your vital organs. This happens when the immunity supporting antibodies build a strong structure to fight back any bacterial or external diseases. In this way, the protein blend strengthens the basic structure of antibodies and enables you to prevent any harmful infection. 

 5.     Reduces weight

Many users of whey protein do not know the fact that with regular consumption of protein supplements, gradually the fat stored in the body starts to deteriorate. All the excess of fat starts to burn itself and gets replaced with rich protein, which supports muscle building and removes fat from the internal organs. 

6.     Supports cardiovascular healthy functioning

As per health experts, when your daily protein intake improves blood circulation maintains a healthy balance among different organs like heart, liver, kidney and supports muscle formation as well. Due to this, bad cholesterol is controlled and healthy cardiovascular functioning is ensured. 

 7.     Lowers cholesterol and blood pressure

According to a study, it has been observed that those who have a protein shake on a daily basis are less likely to have a disorder of high cholesterol and hypertension. The reason is basically the nourishment or various internal organs. The inclusion of essential protein ingredients automatically eliminates the unwanted fat or any acidic formation from the body, which results in smooth functioning of collective organs. 


The above points indicate that you need to know the kind of Whey Protein supplement you must have while knowing the benefits of using it. Whey Isolate or Whey Protein by Absolute Nutrition can be a good alternative, as they are powered with both types of Whey Protein Concentrate and Whey Protein Isolate. Whey Protein powder is going to be beneficial for not only bodybuilders but for all fitness lovers, who follow a personalized fitness regime and know their goal as well. Hence, the dosage and timing might vary a bit but the benefit it offers is more or less the same for all users.

Understanding 3 different Whey Protein types

Whey Protein supplements are extracted from milk and the basic quality of all types of protein is common, but a few qualities make them different from others. Let’s find out in this article.

When you start market research on your own to find out the best Whey Protein supplement for you, there are certain questions that erupt immediately when you see the descriptions. In some packs, you see Whey Protein Concentrate is mentioned, while on others you see a percentage of Whey Protein Isolate. Now the question is which one of them is good for you, and how would you know what percentage is effective or not. Though many fitness lovers buy Whey Protein formulas based out of Whey Protein Concentrate and Whey Protein Isolate, very few know the actual difference between the two.

However, all types of protein supplements are derived from milk, but the processing from which they are extracted is different. Hence, the variety of proteins are categorized based on their characteristics. The best Whey Protein Powder is easy to digest and contains high-quality protein. Whey Protein percentage in milk is around 20% and 80% of casein (slow-absorbing formula). Both the proteins are enriched with amino acids and muscle repair nutrients. Though there are many types of protein, Whey Protein can be divided into three types, namely Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), Whey Protein Hydrolysate (WPH).

To understand these Whey Protein types, here’s a detailed explanation about each category:

  1. Whey Protein Concentrate

Among all Whey Protein types, Concentrate is the most commonly used protein supplement. One of the major reasons is its low-cost and high-nutrition. If you search the market, it is one of the cheap Whey Protein supplements but has tremendous nutritional value that is required by bodybuilders. Based on the nutrition brand and quantity of WPC in the protein supplement, the price range varies. The elements that you get in a Whey Protein Concentrate based supplement are:

  • At least 25g protein per serving      
  • Muscle recovery ingredients
  • Metabolism booster
  • Cheap amino acids
  • Available in Flavoured form
  • Fewer carbohydrates
  • Fat-free
  • Transparency of WPC percent included
  • Approved by the food authority

 2.     Whey Protein Isolate

Everything you know about Whey Protein Concentrate is a bit on the higher side in Whey Protein Isolate. Whey Protein Isolate is a bit richer in terms of quality, nutrition, and cost. Fat and lactose are much less on WPI. When the quality of the supplement improves by 90%, a price hike is natural. A pure Whey Protein Isolate offers supreme quality protein formula that is used and recommended by all athletes and bodybuilders. Here are the characteristics you find in a Whey Protein Isolate formula:

  • 26g protein per serving
  • 100% Whey Protein Isolate
  • Sugar-free
  • Digestive enzymes
  • Rich BCAAs and Glutamine
  • Low carbs and fat-free
  • Approved by the food authority
  • Transparency in the percentage of WPI

 3.     Whey Protein Hydrolysate 

The richest and fines quality of Whey Protein is WPH, i.e. Whey Protein Hydrolysate. It is the most expensive type of Whey Protein powders, and it is not a likable protein supplement. In spite of that WPH is the most effective protein powder in terms of results and has a higher insulin level, which is the best part about it. Ideally, the athletes and bodybuilders must consider this formula for muscle growth as it contains minimal glucose. Yet, it is not a popular protein supplement due to its cost and taste. Whey Protein Hydrolysate offers 80-90% of rich protein, but is quite hard to work with. It requires intense workout sessions to show positive results in your body, which is a rare possibility to find among fitness enthusiasts. However, Sports athletes, bodybuilders, and medical nutrition brands prefer WPH above any other Whey Protein type. Therefore, an average user of fitness lovers is unaware of this hydrolysate type of protein and not commonly found in the market.


To renovate your protein shake experience, many users come up with protein smoothies adding fruits, different flavours like chocolate, vanilla, and more. These methods are quite popular and appreciated by regular users. Every day a new recipe is there on the internet to experiment with your protein shake, and it is an emerging trend among the youth. Stay fit is no more philosophy, rather it’s a lifestyle now. The detailed understanding of the whey protein types mentioned above would help in choosing the right one to improve your nutritional smoothie.

What are proteins and what do they do?

From building your muscle tissues to maintaining your overall strength, protein has an important role to keep you going. Let’s find out more in this article.

Protein is a complex molecular structure that helps in forming a strong cell structure to regulate body functions by empowering tissues and other vital organs. Hence, when the body needs an essential push to enhance the potential of muscular cells, protein is the first and most needed ingredient for the body. On the contrary, deficiency of protein leads to deterioration of body functions, which is completely natural. 

 How are proteins formed?

Technically, protein consists of a thousand small units known as amino acids that are bound with long chains, also known as Branched Amino acids (BCAA). In total, there are 20 different types of amino acids, which help in forming the protein. These different sequences of Amino acids determine the 3-dimensional structure of protein for particular functioning. 

There are 5 basic characteristics of protein that helps in maintaining a variety of body functions:

  • Antibody 
  • Enzyme 
  • Messenger 
  • Structural component 
  • Transport/ storage 

Functions of protein in your body:

  1. Maintenance & growth

With the right proportion of protein, muscle tissues are formed and repaired. In normal conditions, protein helps in generating new muscle tissues, whereas in extreme conditions, when the body goes under intense physical training or workout, it needs more repairing protein agents. Hence, the demand for protein in the body increases. This is when the requirement of Whey Protein Powder emerges.         

2. Messenger for cells and tissues

Proteins are a great source of chemical messengers, which are known as hormones. These are the basis of all communications that take place between a cell, a tissue, or other organs. Hormones are released from endocrine tissues, which are then transported to the blood cells or tissues to bind the distorted muscle tissues, which need a sufficient amount of Whey Protein to compensate for such damages. This is the most common requirement for which Whey Protein for women is recommended. 

3. Initiate biochemical reactions

Enzymes are agents in your body that support thousands of chemical reactions at all times. These enzymes consist of substrates, which balance out the actions and reactions required to boost metabolic function. These functions include digestion, energy generation, blood clotting, and contraction of muscles. 

4. Forms body structure

Among the 20 types of proteins, Keratin, collagen, and elastin are rich in fiber that helps in repairing muscle stiffness. Keratin also supports the basic structure of skin, nails, and hair. Whereas, collagen strengthens the bones, joints, ligaments, and skin. As the name suggests, elastin is multiple times more flexible than collagen and hence it helps in sensitive areas such as lungs, uterus, and arteries.  

5. Balance pH levels

To balance out the levels of acid and bases in the blood cells is one of the major roles of protein. And this measured balance between them is evaluated by pH value. The range falls into the window of 0 to 14, where 0 is highly acidic, 7 neutral and 14 is low acidic or alkaline. These pH levels are balanced by maintaining the right hemoglobin, which is formulated with protein to make red blood cells. 

6. Empowers immunity

The formation of antibodies ensures the prevention of harmful diseases. The antibodies are produced by proteins, to keep your body strong enough to fight against all odds. To make sure that the protein amount is sufficient in your body you need to have protein supplements, as it helps in raising your immunity level. If you ever buy Whey Protein online, you would find boosting immunity is one of the major USPs of the supplement. 

7. Stores nutrition

The structure of a protein is such that it helps in building cells and transports those cells into the body to boost energy. These protein nutrients that are transported include vitamins, minerals, blood sugar, cholesterol, and oxygen. The elements are not only transported but are equally capable to store nutrients like iron and casein in the body so that these can be released at the time when your body needs them most. Such stored nutrients are also known as slow-absorbing proteins, as they do not reflect immediate results, instead, they take time to digestion and circulate in blood cells. 

8. Major energy source

The nutritional level offered with the help of protein can be evaluated if you consume the Whey Protein 1kg pack. It has so many nutritious muscular repairing and boosting protein, vitamins, and minerals that you can depend on to build muscles. Therefore, most of the athletes and bodybuilders trust Whey Protein powder to empower muscle strength. 

Conclusion: If you plan to build your muscles, all the above factors and functions would help you to recognize the importance of protein in your body. And how Whey protein supplement can support your body strength and overall wellness. 

Protein Powder: How to choose the perfect blend?

Shortlisting the best protein for you can be a stressful task to do. Out of the lot, how to figure out which one is the best for you? Let’s find out how to conclude this in the right order.

For everyone, the definition of fitness differs. A few beliefs in building muscles, for others it might be to look leaner and lose weight. While some of them want to carve out a bulky bodybuilder like physique. You cannot limit these requirements and expect everyone to follow a fixed pattern. Hence, to simplify it, here are some factors to consider while choosing the right protein powder based on a variety of reasons. 

Here are the tips to follow while choosing your perfect protein supplement:  

1. Find out your fitness goals:

Unless you do not know the point, where you want to move towards from now, you won’t know which direction to follow. This means you should find out what type of body you want to build. For example, it can be losing weight, gaining muscles, or gaining bulk. Unless it is not identified, neither you nor anyone else can suggest a protein supplement. 

2. If losing weight is on the list, follow this:

When you are not sure which weight loss protein powder is the best one to choose. You must go with a fast-absorbing protein supplement that offers digestive enzymes and high-dietary fiber. These elements will help you improve the metabolism and your appetite will be balanced out. With such a rich blend of protein powder, you would be able to lose weight.

 3. Enhance your diet with Casein:

Although it is a slow absorbing rich protein formula, which takes at least 6-8 hours to digest. Hence, it is preferred to be consumed before going to bed at night. It is a diary extract protein powder that repairs your muscle tissue overnight and bulks up your muscle mass. It fills you with the right amount of energy and pumps up your muscles to go through the day the next morning.

 4. Pick your favourite type of protein:

Most of you know that protein helps in building 80% of the muscle mass, which shows that it is one of the major elements that help in building muscular structure. Therefore, most of the athletes and bodybuilders strive to compensate for the muscle strength with protein supplements. But these protein supplements are not the same, they are divided into different categories of protein supplements:

Concentrate: Protein concentrate contains around 70-80% of protein along with other elements such as carbohydrates, minerals, fats, and water.

Isolate: Protein Isolate includes 90% of the protein with less amount of non-protein ingredients in it.

Hydrolysates: This is a partially digested protein that contains polypeptides and peptides. It is one of the undesirable proteins but quite effective, offering amino acids, etc.

 5. Know the right type of protein powder for you:

There are so many types of protein powders in the market that you might not be able to understand the basic difference between them. Here’s a brief description of all 5 types of gym protein powders:

Whey Protein: This is the most common workout powder, which is used by athletes and fitness lovers. It usually contains 20% of the cow’s milk, with branched amino acids (BCAAs) in the ratio of 2:1:1 i.e. Leucine, Isoleucine, and Valine.

Casein Protein: It is a slow-absorbing protein supplement, which offers sustained amino acids and works really well if served before going to bed at night.

Milk Protein: It contains a ratio of 80% essential amino acids and 20% of casein that offers sustained muscle growth with the help of amino acids.

Egg Protein: Egg protein is one of the rich protein qualities that help in building muscular strength. It contains essential amino acids that help in protein synthesis and are quick to digest.

Pea Protein: It is a great protein type for vegetarians, for those who have allergies towards eggs and diary. Pea protein is easy to digest, contains a rich amount of protein, offering plant-based protein powders.

6. Read nutritional facts carefully:

Go through the ingredients and pay attention to the fat and sugar contents included in the pack. Ideally, the user should choose low fat and sugar level protein supplements.

7. Go for the approved and tested products:

When you pick a specific nutrition brand, you must verify if the product is tested and approved by the respective food authorities or not.

Benefits of Protein powder:

  1. Helps in reducing weight
  2. Builds healthy metabolism
  3. Promotes your quick absorption potential
  4. Enhances your physical and mental strength
  5. Keep your skin and hair healthy
  6. Blood sugar level stabilizes gradually
  7. Appetite controller
  8. Strengthens a healthy immune system
  9. Helps in sustaining lean muscle mass
  10. Prevents muscle damage or deterioration
  11. Pushes hormone production
  12. Repair muscle tissues and soreness

How and When to Take Whey Protein?

Whey Protein is beneficial for those who follow a fitness regime regularly. To build strong muscle how would you know the best Whey Protein and how to consume them at what time.  Find out in this article. 

 If you hit the gym regularly, you would know the significance of Whey Protein, or might have been advised by many to add Whey protein in your diet to enhance your muscle strength and workout stamina. But very few would know about the amalgamation of proteins and how it works in your favour. Let’s find out some interesting facts about Whey Protein, and the best time to take it for beneficial purposes.  

What is Whey Protein?

Whey is basically the protein extracted from the cheese making process. It is the liquid form left out of curdled milk. When processed further into powder form, Whey Protein powder is formed that is quite a popular nutrition supplement across the world. Most of the bodybuilders and those related to the fitness industry use these protein supplements to fuse muscle power and stamina. Due to the quick absorption ability with the help of digestive enzymes, makes Whey Protein helpful in muscle recovery after workout. Whey Protein can be categorized in four types, and all of them have sufficient amount of BCAAs i.e. Branched Chain Amino Acids.

What are its types?

The basic division of Whey Protein types can be done as:

1.       Concentrate – Whey Protein Concentrate is a form of protein that contains less fat in relation to other proteins. Rather contains high levels of carbohydrates extracted from lactose, which is a type of sugar in dairy products and bioactive substances. This Whey Protein Concentrate is of around 30 – 90% weight. You will find the quantity of protein mentioned on the labels of the best Whey Protein Concentrate supplements offered by different nutrition brands.

 2.       Isolate – Whey Protein Isolate is a pure form of protein that doesn’t contain any fat and lactose that is found in Concentrate. The Isolate protein content weighs at least 90% in the supplements. 

3.       Hydrolysate – This type of protein is a bit hydrolyzed during the process of extraction, which means water is added to dilute it in a way that it becomes easier to digest. But in comparison to Isolate or Concentrate, it is a lot costlier. 

4.       Native – Native protein type is the purest form of all proteins as it is extracted directly from skimmed milk. Instead of a by-product from any dairy product it is a wholesome source of protein. Contains very less fat and lactose. The usual weight of this protein is 95% or much higher.

How much should you take?

Based on which nutrition brand you are using; the quantity of the serving differs. But mostly 30g of protein supplement should be consumed by an average adult. According to the research, this is the recommended amount of protein that is required to repair any muscle damage. By serving a sufficient amount of protein, you initiate muscle protein synthesis that helps in repairing the injured and boosts the production of new muscle tissues. Also, the best Whey Protein supplements can reduce your body fats and makes you not only strong but helps in building lean physique.

When to consume it?

Most health experts and bodybuilders claim that serving protein supplement after workout would be most appropriate. At that point, your muscles are in the need of repair that can be fulfilled by consuming Whey Protein in the right quantity. You can have your protein shake with cold water or milk within the window of 30 minutes to initiate the recovery process and protect any sort of muscle damage. After a few minutes, the amino acids start to flow in the bloodstream and start generating new muscle tissues to support muscle building.

Benefits of Whey Protein:

1.       Improves your metabolism and removes all the extra fat stored in your body. 

2.       Gradual consumption strengthens muscle tissues and enhances the recovery process that ensures overall muscle growth.

3.       As per studies, with age the ability to recover muscles reduces. To help this deterioration, Whey Protein is evenly absorbed and starts to function well in time.

4.       Most fitness enthusiasts consider Whey Protein to be the best in reducing soreness instantly. Though there are slow absorbing proteins as well, Whey Protein offers quick support which is required at that time.

5.       Also controls blood pressure, blood sugar and reduces stress level or any other symptoms of depression. 

Conclusion: Next time you are looking for a perfect Whey Protein supplement for you, consider the above factors and tips while choosing the best formula. Better packaging should not be a reason to choose one over the other. Rather, the quality of ingredients it offers is all that matters while choosing the right nutrition partner. And more importantly, you should know the right time to consume a protein shake. Hopefully, the above tips will help you in deciding what suits your best in terms of quality assurance and results. 

How to Take Protein Powder for Best Results?

While following a strict workout regime, it becomes essential for you to incorporate a trusted source of protein into your diet. Let’s explore the tips that can help you get the best results.  

After putting so much effort into your daily workout, it’s natural to expect stronger and bigger muscles. So, to attain that you need to be wiser while choosing the diet plan for your daily protein diet. By choosing the right food, it means that the amount of protein should be sufficient enough to repair and rebuild the damaged muscles after the workout. Also, note that the advantages of protein supplements are not restricted to repairing and building muscles, it must include other bodily functions, such as to help you feel fuller for a longer time duration. Other than adding protein sources to your diet, protein shakes are much handy and convenient to use. The point you need to consider is how much quantity of protein powder you must consume as per your fitness goal. This means that the protein shake works differently depending on your purpose. Here are the factors that determine your purpose or fitness goal:

1. Weight loss

When it comes to losing weight, it is highly recommended that you serve a rich quantity of whey protein supplements in your diet. Many athletes and fitness enthusiasts have shared their experience of using protein powder while reducing weight. This has not helped them get strong muscles but has made them lose extra fat. Improved metabolism automatically removes unwanted fat from the body and lean muscle mass replaces it immediately.

2. Muscle building

Preparing an athletic physique can be a tough task, and it can only be managed with a quick absorbent Whey Protein supplement. You must serve bodybuilding protein powder for muscle growth and volume. These protein supplements are must to develop a gradual protein synthesis in the body that will help in sustaining muscle fibers for a longer period. Even if the purpose is to only build muscles, both types of protein supplements such as slow absorbing or fast-absorbing protein powder will work in your favor.

3. Muscle recovery

Though many other workout supplements would help you in repairing and recovering muscles, by consuming muscle-building protein powder you can be assured of the muscle growth. By serving whey protein supplements, your muscle strength improves tremendously. And along with muscle repair, you also get the benefit of bigger and stronger muscles. 

4. Improved performance

If you are simply concerned about enhancing your physical performance during an intense workout, serving protein supplements daily would be a good alternative for you. After 5 weeks or a month, you will start gaining results as per your fitness goal. 

 Best time to take protein powder?

To know the most appropriate time to consume a protein shake, you need to follow the hit and trial method initially. After missing a few, you realize the best time as per your workout routine. Here are two scenarios in which you can consume protein powder:

(a) Pre Vs Post-workout Protein shake

The most preferable time to have your protein shake is post-workout, as it is the best time to offer nutrition to your thirsty muscles for better recovery and growth. But some of the nutrition experts recommend you to go with a pre-workout protein shake as it fills you up for the workout session. So, it completely depends on what kind of fitness training you are involved in, as it helps you to choose the best alternative for yourself.

(b) Protein powder before bed

This mostly works for those who believe in slow and steady growth. Mostly these are athletes, who are not looking out for a sudden growth or volume in muscles. They are simply satisfied with the slow absorption process that happens overnight. In such cases, Casein Protein supplement works best, as it is a naturally rich dairy extracted protein form that repairs and re-energizes your body overnight.

Do you know the right quantity?

According to the nutrition experts, the protein powders are usually suggested to be consumed with 30 g of quantity. Though there is no restriction on the protein quantity to be served, the ideal amount that is commonly taken by bodybuilders regularly is 30gram. It helps in improving protein synthesis, which initiates the generation of new muscle fibers in an athletic physique. Please note that as per the research report, with a high protein diet the level of body fat also reduces with a great amount. Hence, by consuming protein supplements in an appropriate quantity not only muscle volume improves, but also you become leaner and fitter.


The above factors will help you to evaluate and design the best workable diet plan as per your fitness goals. You can follow the tips and hints given as per the various factors that determine your choice of supplements and with suitable timing.

How Muscle Building Supplements Work for Bodybuilders?

With regular workout, you also need some energetic muscle building supplements for bodybuilders and athletes. Find out the impact of protein supplements on your body. 

For those who are regular gym-goers and fitness lovers, it is not a secret for them to know that Whey Protein supplements work instantly for muscle recovery after a gym session. But to know the right ratio of essential supplements for muscle building workouts, you need to understand the different types of supplements and their potential to improve your health and wellness. To have in-depth knowledge about the different types of muscle building supplements, know the functioning of bodybuilding supplements and the time they require to increase muscle power and volume. Based on multiple factors, such as quality, ratio, and other nutrients, the support of bodybuilding supplements powder is determined. 

What are muscle building supplements?

A rich formulation of protein supplement that helps in improving physical performance during a workout and stimulates muscle growth. The protein supplements usually consist of Whey Protein concentrate, Whey Protein Isolate, creatine, glutamine and digestive enzymes for better results. Mostly, these supplements are useful for fitness enthusiasts who are determined to increase muscular strength and volume. However, different types of supplements can be used to achieve distinctive fitness targets. Let’s understand those categories in detail. 

Types of supplements

Depending on the phenomenon you want to improve, there are nutrition-based supplements to help in improving the overall health and wellness of your body. Here are the different types of supplements that you should know about:

1. Hormonal supplements

In simple words, hormones work as a messenger for your body, like a phone call or postal letter that carries some important messages for your body, and instant reactions/ actions occur in return. So, the hormonal supplements gear up the essential hormones and help in gaining muscle strength. Testosterone and growth hormones are one of the major hormones in your body, which are naturally pushed by hormonal supplements. With the help of hormonal supplements, you can push the testosterone hormones to produce natural testosterone at the highest level. Whereas, growth hormones are increased with the help of supplements by improving cell growth and regeneration of new cells in the body. With an increase in age and hardcore physical training, the natural level of testosterone reduces, due to which consuming health support supplements can be beneficial before sleep. 

2. Energy supplements

For muscle growth and development, you need more energy, which is compensated with a variety of rich nutrients like Creatine monohydrate, glutamine, and Beta-Alanine. During the workout routine, you need to foster energy which is fused with creatine monohydrate in workout drinks to increase the energy level instantly. Along with this, it also helps in improving muscle strength, recovery, and muscle size.  

3. Nutritional supplements

Please note that nutrition is the basis of your muscle development and nutritional supplements such as Whey Protein, Multivitamin supplements protect your muscles from breakdown. Consuming protein shakes on the go supports your muscles’ growth and keeps you energized. Adding Whey Protein to your daily diet is the best to reduce fatigue levels. It has proven great results when served within 30-60 minutes after workout. Other than protein supplements you have health support supplements like Fish Oil, Nutrishots, Triple Ginseng, Liver Detox to offer complete rejuvenation and protection of vital organs in your body. 

How do your muscles work?

A human body has two forms of muscle fibers, i.e. type – I fibers, which builds muscle endurance and type – II fibers, which is responsible for increasing muscle strength and size during weight training. Therefore, depending on your fitness goal, you need to suppress or push the type of muscle fibers. For instance, if you want better muscle growth, it’s important to enhance the type – I fibers, whereas, if you want to increase the weight in the body, you need to push type – II muscle fibers. 

How do muscle building supplements work?

These muscle building supplements are intended to enhance muscle growth results, especially by following an exercise and diet regime. And the best suitable type of supplements is adopted by the bodybuilders to fuel up their respective fitness goals. When the fitness goal emphasizes intense workout training, you need to add essential nutrients in the workout diet, such as Protein supplements, vitamins, to compensate for the lost energy and regain the powerful fuel to raise the overall body strength. 

Best ways to gain lean muscle mass and increase stamina

Desire to attain a lean muscular body? Push your limits and make some changes to your workout plan. Readout these tips to increase your stamina. 

All those who are struggling to have lean muscle mass and improved stamina must know about the most effective workout techniques. Usually, for bodybuilding regular physical training is adapted multiple times in a week, whereas, to gain lean muscle mass you need to focus more on the toning up of muscles rather than bulking up the muscle mass. Here are a few suggestions that you must consider to increase lean body mass:  

1. Experiment with workouts

If you are following a fixed workout session daily, it’s time to make some changes in terms of the type of workout routine you are following. For instance, while doing a barbell curl 4 times in a week, you are suggested to increase the frequency and add other types of workout in your routine to push your potential. This helps in pumping muscles and reactivates to a new muscle fiber in your body.

 2. Try isolated movements

Depending on the heavyweight workouts won’t be enough, you must add isolated forms of exercise such as biceps curl or calf raises. Adding these exercises will enhance the muscle volume and keep swapping from one type to another as overloading your body with one workout might not be fruitful. Therefore, you can add squats and deadlifts to your workout session. Such isolated movements must be incorporated in a shuffled mode and allow your nervous system to recover easily. 

3. Add big lifts to your workout

Heavy weight lifting is always confusing for professional bodybuilders only, but that’s not the case. Deadlifts, Squats, overhead presses and more of such exercises must be added into your routine, this will help in building muscle mass in the body. These workouts are loaded with heavyweights and assures to add more size and volume to your muscles.

 4. Rest for a minute between sets

While performing different workouts continuously, your body needs a gap in between to recover and grow. It needs to be hydrated from time to time and for gradual improvement in your performance, nutrition experts and gym trainers also recommend having 8-9 hours of sleep. In the sleep time, the body repairs and releases stress which helps for consistent growth. It might not look as relevant, but the impact of a sufficient amount of rest is tremendous on your health.

5. Stay hydrated

If you don’t want any muscle cramps, drink plenty of water. Maintaining the accuracy of liquid intake is something you need to keep a check on at all times. Either you can have your energy drink, water or protein shake. Any liquid diet is considered as a hydrating supplement, you can depend on whatever suits you best.

 6. Enhance your workout frequency

The after-effects of doing a workout can be seen within 24 hours, vary as per the intensity of the workout. When you are looking forward to increasing muscle mass and growth, you must closely look into the number of times or frequency of the specific workout that you are performing. By incorporating a balance in heavyweight lifting workouts, compound moments and isolated workouts to build lean muscle mass.

 7. Improve your sleep quality

When you are undergoing intense workout to improve overall stamina and muscle mass, your sleep quality needs to increase. The body needs optimum rest to recover and perform well in the next day’s workout. Also, when the sleep is of more than 8 hours, you can be assured of a quick recovery and increases stamina in the gym at a gradual speed. 

8. Add recovery supplements

Doing the regular workout will not be fruitful or healthy unless you add nutritional supplements to your daily diet. Health support supplements like Milk Thistle, Fish Oil, Whey Protein powder, Multi-vitamin capsules and more essential to improve strength, recovery and overall physical fitness. Especially the protein consumption should be sufficient, but many don’t understand and fail to consume the protein. 

9. Consume sufficient proteins

After doing your workout you need to consume at least 0.8g to 1g of protein per pound of bodyweight to enhance the muscle mass and recover muscle quickly. If your target is to expand the muscle volume, then the protein quantity should also exceed. You can go with Lean Gainer, as it is one of the most trusted and best lean mass gainer supplements for aspiring bodybuilders and athletes.


By adopting a variety of workouts and consuming high-quality health supplements in optimum ratio, you can gain lean muscle mass and increase overall stamina. All the above tips will help you in balancing the right amount of diet and workouts to attain desired results.

Benefits of taking Protein Supplements for bodybuilding

Most of the aspiring athletes strive to attain their muscular body, and the common suggestion is to consume a rich Whey Protein supplement to bring transformation. Find out the benefits of protein supplements for bodybuilding. 

For all those who are in the bodybuilding industry for a long time would know the different types of whey protein supplements available in the market. But many beginners in the field of bodybuilding need to learn about protein supplements benefits so that they can attain their goals using the best for them.

There are options of protein for muscle gain and also protein supplements that help in boosting your metabolism. So, if you want to experience the best results from protein powders, you must know about the variety of supplements to be used.

Types of Protein supplements

Whey Protein supplements: Whey Protein powder is the most commonly used type of protein. It is quick to absorb and hence, gym trainers and dieticians consider this an ideal post-workout protein powder for all athletes and fitness enthusiasts.

Casein Protein: Containing the richest Glutamine that helps in muscle recovery is the best amino acid for muscle growth. At the same time, Casein is the slowest protein to absorb and works well when consumed before sleep as it repairs the muscles overnight.

Egg Protein: It is a lactose-based dairy-free protein type with a medium speed of digestion. Using Egg protein offers essential amino acids like lysine that helps in muscle enhancement and growth.

Pea Protein: For all the vegan, this is the ultimate source of protein. According to a theory, the protein quality of a pea is equal to an egg or soy. The protein content in a pea offers arginine, a rich amino acid that supports body strength.

Soy Protein: Again, it is a complete source of protein for vegans and vegetarians. Soy protein offers essential amino acids for muscle power.

Hemp Protein: Those who are allergic to dairy products or are lactose intolerant are not comfortable drinking Whey or casein protein shake post-workout. Hemp is a rare plant-based protein source, which contains 8 essential amino acids along with live enzymes, fatty acids, vitamins, and minerals. These ingredients support a strong digestive system and overall wellness.

Benefits of Protein supplement

Generates hormones, and enzymes – By consuming the optimum quantity of protein, production of hormones, enzymes, cellular messengers, and supporters of the immune system start to improve. Due to the deficiency of adequate protein, the healthy functioning of the muscular, and cardiovascular system gets affected, for which you need to fuel up your body with rich protein supplements.

Supports the immunity system – With the help of amino acids, glutamine, and vitamins, the body maintains a strong equilibrium of essential nutrients for overall body growth and prevents diseases as well.

Prevents muscle breakdown post-workout – Protein supplements are a great source of muscle developing agents that help in repairing any type of muscle damage. With quick absorption ability consuming a protein shake after workout is mandatory to nourish your muscles.

Heals “micro-tears” caused due to intense contraction – After completing your workout, it is the best time to add protein to your body. Due to intense fitness training muscle tissues start to tear up, which is repaired with an accurate dose of protein supplement.

Offers quick muscle recovery – With quick absorption ability, protein shake rejuvenates your muscle strength within 30 minutes when consumed after doing workout. 

Which protein type is suitable for you?

Being the most favorite supplement of fitness enthusiasts, Whey Protein is the highly recommended formula for regular gym-goers, due to quick muscle repair quality. However, to evaluate the best protein supplement, you need to measure the biological value, which is the nitrogen amount in the body that can be replaced with 100g protein in a regular diet. Therefore, protein supplements with a high rate of BV are considered to be adequate for promoting growth. Though it is a complicated topic among scientists, they are still trying to explore the topic to conclude an accurate report. But for a basic understanding, you should know that the best protein supplement must be chosen as per your need. There are fast-absorbing proteins like Whey Protein and slow releasing protein i.e. casein protein, pick the one that suits your body requirement.

Best time to take protein

Be prepared with a sufficient dose of calories to burn and tone up your muscles. But the best time to consume protein supplements is post-workout. It is the time when your muscle quenches for protein nourishing dose and at that time you must come up with Whey Protein supplement. This way you get to repair your muscles instantly. 

How much to consume?

In general, the minimum amount of protein an average adult should take should be 1 gram of protein per pound of body weight. Apart from this, the minimum protein intake increases as per the fitness regime you follow. 

How to grow muscles like Sangram Chougule?

To become an inspiration for millions, it was a tough journey to carry through. Sangram Chougule achieved it all with a strict workout routine and highly nutritious diet. Find out more about the high protein diet that he followed and you can adapt too.  

When you lead the league, the expectations and achievements take a leap. Even the fittest bodybuilder, Sangram Chougule won the title of Mr. World twice with his immense strength, dedication, along with a rich diet with disciplined workout plan. Being from a humble background, Sangram Chougule started his journey in the bodybuilding industry and achieved commendable titles. He has been our national champion 7 times and won the title of Mr. Universe twice, which is a pinnacle to touch for any bodybuilder or athlete in his/her career. To reach this top-notch level of success, he adopted different diet plans, as per the prior demand of his body.

When he started following his passion for fitness in 2000, at that time he was pursuing electrical engineering. The usual time spent in the gym was 3-4 hours per day. At that time, there was not a fixed diet, until he had participated in the Khadki Shree, held in Pune (local bodybuilding contest) and came out as a winner. From then on,  the journey of a role model began, which the world was unknown about, till the point he won the title of Mr. World in 2012 and 2014. Today, Sangram Chougule is a fitness icon for many inspiring athletes and bodybuilders.

Sangram Chougule’s bodybuilding diet plan

As per Sangram, the diet plan, workouts and bodybuilding supplements we adapt on a daily basis determine the results we achieve. Based on the same theory, here’s the detailed bodybuilding diet plan of Sangram Chougule which was strictly followed by him during the years of achievements:

Breakfast6 ounces of cooked chicken, 4 ounces of oatmeal, 2 whole eggs & 2 bread toasts of brown bread. 
Mid-day MealLean proteins and complex carbs with good fats, derived from cooked chicken, rice with green vegetables & 2 teaspoons of olive oil.
Late Dinner
Lean meat, a rice bowl with cooked veggies
Last MealCasein Shake

Sangram Chougule recommends you take a fat burner, plus one scoop of amino acids. After consuming the same, you can start the cardio session for 20 minutes, you can have your protein shake in between the cardio session, if required. However, Sangram Chougule personally likes to accompany his training session with either Pre workout Wolverine or BCAA, depending on the workout regime he is following on that day. To recover muscles and gain sufficient energy for the workout, you can depend on BCAA with water or Aqua Fuel.

Sangram Chougule’s gym workout plan for beginners

For all the newcomers, Sangram Chougule advises to make a gym workout plan that includes exercise for both big and small groups of muscles simultaneously. Also, to train under a professional trainer is essential, you must not compromise or risk your health at any cost. With an all-inclusive diet and adequate rest, you can be assured that these steps will pay off very soon.

Suggested workout routine for beginners:

Day 1back and bicep with 2-3 variations of each exercise, each rep should be 8 -12
Day 2Chest and triceps
Day 3Legs (Quadriceps) & shoulders
Day 4Legs (Hamstrings) and calves, Abs on every alternate day
Sunday  Rest Day

Sangram Chougule’s gym workout plan for corporate professionals

Those who are constantly involved in a 10-5 job routine, find it difficult to follow a fixed workout plan or diet plan. Though they follow various unrealistic plans to achieve a fit body, the results are impossible to achieve unless, they follow a balanced diet, and exercise regime. Due to lack of awareness, sometimes people start to follow unhealthy practices; such as, avoid drinking water and salt continuously for weeks, which are absolutely unhealthy. Therefore, for such people Sangram Chougule suggests the following things-to-do:

·       To get up and take a walk in between the working hours, instead of slouching on your chair for long hours.

·       You can simply stretch out your arms left and right 2-3 times, as it refreshes your hamstrings and glutes.

·       Follow the workout days religiously and do not miss out on tough workout days like legs or back.

 You can attain any fitness goals, if you are willing to strive for it in every aspect. Whether it is diet, exercise or health supplements. A balance needs to be maintained between these three essentials, for which your constant health partner would be the nutrition supplements of Absolute Nutrition, trusted by Sangram Chougule.