After a heavy duty work out, all your body desire is a high quality nutrition which consists of all macros, but just after the workout your body dire for proteins, which helps in repair of your muscle fibers, which you have broken in gym. They will repair eventually even if you don,t take protein but this won't help you to grow your muscle size. So, the bottom line is that if you want to grow you need protein. Now, the question arises from where to get your protein what are the different sources of protein.
In this article all your questions will be answered.


This is by all means is the best protein source you can lay your hands on. This is formed by the milk and large amount is milk is used to create a single scoop of whey

Image result for whey protein

There are 3 types of whey:

1 Whey concentrate: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.

2. Whey isolates: An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.

3. Whey hydro: Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles.

Whey proteins are also added with BCAA which also promote your muscle growth.

You can take your scoop of protein just after your workout or may incorporate it in between either adding it to your banana shake.
It helps you to gain lean muscle. But one thing to take in mind is that, is your protein is properly absorbed or not. Read here for that increase protein absorption


Casein just like whey protein is made from milk, when milk is processed water portion of the milk has whey in it while while solid form (paneer or cheese) has casein in it.

Differences between whey and casein.

Rate of digestion, both whey and casein reach the blood stream around same time but whey spikes the amino acids in your body very fast compared to casein protein.So whey is recommended to take just after workout.
Image result for protein powder

Whey helps in forming new muscle fibers or I should say muscle protein synthesis while casein helps more in slowing down of muscle breakdown or I should say it helps in preserving your muscle
more and don't let you loose your muscle.

So the question arises? Do you really need casein and the answer is it depends, if you are getting enough protein from your diet there is no need to take the casein cause it is slow digesting and will not do much wonders if your food protein intake is good.

If you want to take the casein best time for you is to take just 30-40 minutes before bed, it will constantly supply your body with amino acids rest of the night and helps you to grow. If you can't afford casein just taking 50 -100 gm of cheese(panner) or cup of curd will do the same thing for you.


Image result for soyaIt is the high quality plant based protein. But it is mainly avoided by body builders because it increases your estrogen level and can impact on your testosterone. You may suffer gyno problem if you start taking soy protein as you main source of protein. 

You can take it in moderate amounts. It also lack luecine which is also a major amino acid, which helps in muscle growth.

It also has phytonutrients that may be beneficial for the elderly or someone who has an increased risk of heart disease or reduced bone density (strength).

read here about healthy-foods-to-gain-weight-fast.


eggs I want to say is the gift of God to us this small thing and the nutritional value it contains within it is amazing. These are easy to cook, you can boil them, fry them etc and they are also cheap. If you are into muscle building you are active in day to day life, these ought to be the part of your life.

Other thing people say is that eating eggs increase your cholesterol. Is cholesterol is your enemy. In this I want to tell you is that cholesterol is not our enemy but bad cholesterol is and just by eating food which are high in cholesterol increase your level, some of the issue is also about genetics, your level of activity, your other habits because cholesterol is also produced in your body naturally by your liver and have already increased cholesterol in their body. Cholesterol has many benefits like your joints health, your testosterone level and many other things when bad cholesterol increases in your body then the problem arises.

Your body contains 3 types of cholesterol out of this good is HDL and bad is LDL. When LDL increases then problems like heart diseases arises. When you take cholesterol from outside source like eating eggs then body reduces its own natural production which is done by the liver. It doesn’t mean you eat 5-6 eggs that too whole eggs.

As per study you can eat cholesterol up to 180mg in one day and an whole egg contains 190mg that means your daily external intake of cholesterol is done by single egg only but catch in these studies were all the persons were heart condition persons. So if you are healthy person goes to gym regularly you can eat 2 whole eggs, because you also take cholesterol from other sources also, so limit your cholesterol from eggs is good thing.

They are the cheapest and one of the best source of protein. As summer is coming many of you might have been afraid of using eggs.
Read this for that how-many-eggs-in-summer?


Hi. I’m Designer of bdiase. I’m CEO/Founder of the very same. I’m I am fitness enthusiast and am fond of traveling new places, I also have good experience of skin care, and can guide you about this, currently preaparing for defence exams for for Indian forces..

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  1. Found out your post very informative and knowledgeable, I did learn new things and information from your article.You have done a fantastic job. Let’s keep it up.

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