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Buying protein is not a tough decision but buying the right protein is very important for results achieved to money spent.


As we never board a flight without knowing where its final destination is, same way you cannot work towards your fitness goal until and unless you are now clear on what your goals are. Are you just looking for fitness and build muscle? To reduce fat and stay lean? Or are you a cricketer, footballer, boxer, runner or any other sports player/athlete? Whatever your goals are selection of protein must be consistent to you goals and objectives.


Now as you have figured your will be your final goals now it’s important to understand how much protein do you need to achieve your goal’s.

For bodybuilders and normal fitness goals

Includes anyone looking to reduce fat and achieve lean muscles, looking to gain size and strength, professional bodybuilders, etc.

Anyone with above goals consumes 1gm per lbs of body weight per day i.e (2.2gm per kg per day). But as they move to more professional level their consumption increases to 1.5-2gm per lbs per day.

For ordinary games, sports and athletes players

We have official guide for ordinary game, sports and athlete players. According to Burke and Deakin and Australian sports commission guide the table shows how much protein is needed for different athletes and sports players with different goals.

Able 1: Estimated protein requirements

Group Protein intake (g/kg/day)
Sedentary men and women 0.8-1.0
Elite male endurance athletes 1.6
Moderate-intensity endurance athletes (a) 1.2
Recreational endurance athletes (b) 0.8-1.0
Football, power sports 1.4-1.7
Resistance athletes (early training) 1.5-1.7
Resistance athletes (steady state) 1.0-1.2
Female athletes ~15% lower than male athlete
(a) Exercising approximately four to five times per week for 45-60 min
(b) Exercising four to five times per week for 30 min
So How to calculate

Depending on your goals you find the right amount of protein needed per day and then multiply it by your body weight. Example if you are a footballer with average protein consumption of 1.5gm a day (from above table) and your weight is 70kgs. Then you consume 1.5×70= 105gms per day.

Mix of foods and Meals

So once you calculate your daily required protein it is important to understand that this protein should be divided into 4-6 small meals a day for better absorption. If you are non vegetarian who eats a lot of meat, chicken, fish, egg etc on daily basis then you might require little less protein powder than a vegetarian who also eats healthy food but it contains less percentage of protein. So, to achieve your goals you need to calculate your daily intake so that you eat right amount of protein and other important nutrient.


There are different type of protein in market doing different function and are also priced differently. But it is very important to buy the best one as per your schedule of the day or your budget. Single source of protein are considered as the best source because they provide the precise benefits which you are looking after. For example whey protein is considered to be best for early morning and pre workout, recovery proteins with protein and carbohydrates are best for post workout, egg and soya protein with moderate digestion are chosen in between the meals where as Casein for the night time for slow time release of amino acids. With so many options you have to be practical whether you can afford all of these proteins, if yes then are you disciplined enough to follow the same routine every day?

If you can’t afford then buying a blended protein is the another best option for you. Proteins are blends do offer different qualities with different function such as fast, intermediate and slow proteins but cannot be competed with single source of protein.


Every one’s body is different but in order to see some positive results you need to continually and consistently stick with your protein(s) for at least 60 days. After this period, evaluate and if needed bring the changes by increasing or decreasing the protein, changing the source of protein or modifying your current intake plan to add another protein.



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