By Puja Gupta

New Delhi, Oct 4 (IANSlife): Mr Asia 2018, Sunit Jadhav is the flagbearer of professional body building in India. He won the Mr India pageant in 2016 and 2017 and was chosen Mr Asia in 2018. In an interview with IANSlife, Jadhav emphasises the importance of whey protein for beginners as well as veteran fitness enthusiasts.

Q: Common myths about whey protein.

Jadhav: One of the most common is that it makes you fat and bulky. It actually does not. Protein is the basic necessity for all gym-goers and athletes as it helps muscle recovery post an intense workout. Weight gain is an outcome of excessive calories gained from the diet and not burned through daily activity.

Whether you are a beginner or a pro, whey protein is definitely something you should be consuming. It is a by-product of the cheese-making process and is loaded with high quality proteins that help in the repair and growth of muscles.

Q: What is the proper way to take whey protein?

Jadhav: Post work-out is the ideal time to consume whey protein. This is the time when your muscles can utilise it best. Whey mixed with pure cow milk or cold water within 30 minutes of your workout will help kick-start the muscle recovery process by releasing amino acids in your blood. You can also take whey protein at other times. Blend a scoop of your favourite flavour in water or milk and you are good to go for a day full of energy. Nowadays, people experiment and add a scoop of whey to their pancakes, smoothies too.

Q: Can excessive whey protein consumption be harmful?

Jadhav: Although whey protein is very safe to consume regularly, most of its side effects are digestion related. Hence, it's important to ensure one looks for proper quality assurance and authenticity while buying whey. Avoid imported jars as far as possible as these are packed months/years ahead of their consumption. I would recommend Avvatar whey protein or Avvatar Isorich as it has been specially formulated to suit the Indian body. It is milked, processed and packed within 24 hours to ensure that freshest protein with valuable biological properties is retained. The recommended amount is 1-2 scoops per day (25-50g) depending on the intensity of your work-out.

Q: What are the common mistakes people make while building their body?

Jadhav: Most people think lifting weights will give the best results, but what they forget is having the correct form is the most important. In addition, there is myth that if you work out regularly and lift heavy weights, you will gain muscle. However, without a balanced diet and customising it to meet your daily goals, you are unlikely to make much progress. If you want to build adequate muscle, then you need to make compound movements that work across more than one joint, such as pull-ups, deadlifts and squats. Most people tend to neglect these and focus on other ineffective isolation movements.

Q: What is your fitness mantra?

Jadhav: It is very simple. Regular exercise, a healthy and balanced lifestyle and most importantly eating nutritious food. Most important is your commitment to yourself.

Q: Your fitness essentials and tips?

Jadhav: If you are serious about getting in shape, I would suggest exercising daily, at least for an hour. Eat right, add protein to every meal. Stay away from high calorie foods - deep fried and high in sugars - as much as you can. Keep track of your calories intake. Getting seven hours of sleep is very important since your body needs time to recover from the wear and tear during workout and other daily chores. Lastly, you do not get in shape overnight. Stay motivated!