How to choose
Type first. Whey concentrate (~75-80% protein) is the best value for general users. Whey isolate (~85-90% protein, less lactose, less fat) suits lactose-sensitive people and those cutting calories. Whey hydrolysate is fastest-absorbed but expensive — usually overkill. Plant protein (pea + rice blend, soy, brown rice) suits vegans, lactose-intolerant people, or those with whey-related acne. Mass gainers are protein + carbs — only useful if you're struggling to gain weight and have already maxed out food. Look for: 20-25 g protein per scoop, complete amino acid profile (essential aminos and BCAAs), low added sugar (< 5 g per scoop), low artificial sweetener if that bothers you. Check independent testing — Labdoor or HFL certified products have verified amino acid profiles. Indian brands have caught up — MuscleBlaze Biozyme and AS-IT-IS are competitive with imports at lower prices. Calculate cost per gram of protein, not per kg of powder — that's the only fair comparison.
Who really needs this
Useful for: gym-goers and athletes (1.6-2.2 g/kg/day for muscle gain), weight loss diets (high protein keeps you full), older adults losing muscle mass (sarcopenia), vegetarians who struggle to hit 1.0 g/kg from food alone, post-illness recovery. Less needed for: sedentary adults eating dal, milk, eggs and meat regularly (1.0 g/kg is achievable from food).
