India, Feb. 10 -- 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...