6 protein powders to build lean muscle: An expert explains the right way to consume this dietary supplement

Want to build muscle and lose fat? Protein is key. Here are expert tips on using protein powder effectively for your body recomposition goals.

Ways to Include Protein Powder (Freepik)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

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When it comes to building muscle while maintaining healthy body weight and fat levels, protein powder often takes centrestage. But is it really healthy? If yes, how much should you consume, and when should you take it? These questions often remain unclear. Protein powders are available in a wide range of flavours, making it easier to balance taste with body recomposition goals.

Protein powders contain branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine, which are especially abundant in whey protein and play a key role in muscle protein synthesis, as noted in Lippincott Journals.

Amrutha V, a nutritionist, tells Health Shots, “Protein powders help maintain muscle mass, support tissue repair, boost immune function, and promote wound healing. For active individuals, they also aid in improving muscle strength and recovery.”

How much protein powder should be consumed?

Protein intake varies by person and should never be generalised. It varies according to body weight, muscle mass, medical condition, and metabolic requirements.

• A healthy adult requires approximately 1 gram of protein per kilogram of body weight per day.
• Patients with chronic conditions or higher metabolic stress may require up to 1.5 Renal patients on dialysis may require approximately 1.2 g/kg.
• Renal patients on dialysis may need around 1.2 g/kg
• Renal patients who are not on dialysis typically require restricted protein intake, often 0.6-0.8 g/kg, depending on muscle wasting and lab parameters.
• Protein powder is used only to bridge the gap, not as a blanket recommendation. In hospital settings, intake is calculated using height, weight, BMI, and clinical markers.

Who should avoid protein powder?

• Protein powder is used to bridge the gap, not as a general recommendation. In hospitals, intake is calculated based on height, weight, BMI, and clinical indicators.
• As per the nutritionist, protein powder should not be completely avoided by any group. The key is dose control and monitoring, not avoidance.
• It's also important to avoid protein powders that contain added sugars, artificial sweeteners, or unproven herbal additives. Unless medically advised otherwise, children and adolescents should rely primarily on food-based protein sources.

How to consume protein powder?

Protein powder can be easily incorporated into daily diets in simple, non-complicated forms, says an expert:

• Blend it into smoothies
  Add a scoop of protein powder to a smoothie with fruits, vegetables, milk or plant-based milk for a balanced, nutrient-rich drink.
• Stir it into breakfast foods
  Mix protein powder into oatmeal, porridge, yoghurt, or overnight oats to boost protein intake first thing in the morning.
• Use it in baking or cooking
  Incorporate protein powder into pancakes, muffins, rotis, or homemade energy bars for a protein-packed twist on everyday foods.
• Drink it post-workout or as a snack
  Simply mix protein powder with water or milk after a workout or between meals to support muscle recovery and keep hunger in check.

What is the best time to take protein powder?

Nutritionist tells that there is no single fixed time, as timing depends on individual needs.

• Protein powder can be consumed by healthy people in the morning, evening, or after exercise.
• For those who exercise or go to the gym, consuming protein before or after workouts aids in muscle performance and recovery. For those who exercise or go to the gym, Overall, consistency and correct dosing matter more than timing.

Ready to start your bodybuilding journey?

Top protein powders on Amazon India

HT Shop Now has curated this shortlist based on customer reviews and ratings.

1. GNC Pro Performance 100% Whey Protein | 4 lbs | Muscle Growth | Muscle Recovery | DigeZyme® For Easy Digestion | Informed Choice Certified | 24g Protein | 5.5g BCAA | Chocolate Supreme | 1.81 kg

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With 24 g of high-quality whey protein per serving, this supplement supports muscle growth and speeds up recovery after intense workouts. It contains 5.5 grams of BCAAs that helps boost endurance, reduce muscle soreness, and allow you to train harder and longer, while 11.4 g of essential amino acids (EAAs) aid muscle repair and support peak performance. Formulated with DigeZyme, it is easy to digest and ensures quick absorption for maximum benefits from every scoop. Made with clean, gluten-free ingredients and no added sugars, it offers pure nutrition to fuel the body effectively.

2. Nutrabay BioAbsorb™ Whey Protein Powder - 1kg, Milk Chocolate | India's First Protein with ProDiFi™ Blend for Ultra-Fast Absorption | 26g Crossflow Microfiltered Whey/Scoop | No Added Sugar

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Made from high-quality imported whey, Nutrabay BioAbsorb provides 26 grams of protein per serving with minimal processing. Its patent-pending ProDiFi blend supports digestion and absorption, while the clean, low-carb formulation aids faster muscle growth, recovery, and daily protein needs. While, if you are on a low-carbohydrate diet, less than 4 grams of carbs per scoop makes it ideal for all low-carb diets.

3. MuscleBlaze Biozyme Performance Whey Protein Powder, Rich Chocolate (1kg / 2.2lbs) | 25g Protein Per Scoop | Clinically Tested 50% Higher Protein Absorption

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This 100% clean and pure whey protein has 25 g protein, 11.75 g EAAs, and 5.51 g BCAAs per serving to support muscle growth, recovery, and performance. It features a clinically proven Enhanced Absorption Formula with US-patented enzymes for faster absorption and better BCAA uptake. Also, it is available in different flavours like rich chocolate, magical mango, chocolate hazelnut, kesar thandai, french vanilla crème, blue tokai coffee, chocolate peanut butter, and butter cookies.

4. Optimum Nutrition (ON) Gold Standard 100% Whey 907 g, (Double Rich Chocolate) Protein Powder for Muscle Support & Recovery, Vegetarian - Primary Source Whey Isolate

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It provides 24 g of blended protein from whey isolate, concentrate, and peptides, which aids in the development of lean muscle mass. In addition, each serving contains 5 g of naturally occurring BCAAs as well as more than 4 g of glutamine and glutamic acid. Because it is gluten-free, it can be consumed before or after exercise, between meals, or whenever additional protein is required.

5. Nutrilite Amway Nutrilite All Plant Protein Powder - 1Kg (Butterscotch)

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This plant-based protein blend is made from soy protein isolate, wheat protein, and pea protein. It contains 8 g of protein per 10 g serving and all nine essential amino acids required for muscle maintenance, repair, and overall health. Furthermore, it contains beneficial phytonutrients like soy isoflavones, which promote heart health and overall wellness.

6. Tata 1mg Pro+ 2.0 High Protein,High Calorie Whey Powder with MCT & Amino Acids for Energy, Muscle & Bone Strength,No Added Sugar,Vanilla Flavour,400gm

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This protein powder is packed with 35 vital nutrients that support everyday body functions and recovery. It contains essential dietary fibre to promote a healthy digestive system, while medium-chain triglycerides (MCTs) help maintain steady energy levels. Additionally, its amino acid content plays a key role in supporting proper protein synthesis and overall muscle health.

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Frequently Asked Questions:

What are the best ways to use protein powder?

Apart from using them as an addition to your protein shakes, you can mix them with yoghurt, oatmeal, and coffee.

What is the best time to consume protein powder?

It can be taken immediately after a workout for muscle recovery, in the morning to break the fast, or as a snack to manage appetite.

Can I replace meals with protein powder?

It is intended to supplement a well-balanced diet rather than replace whole food protein sources such as eggs, lean meats, and legumes.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.