India, March 18 -- Building strong abs, biceps, and chest muscles can feel like a tough job. Many gym-goers might agree. Finding safe, effective supplements to meet protein needs is also challenging. Fake bodybuilding supplements are becoming more common in India due to the growing grey market. This means that the money bodybuilders spend on protein powders may be wasted and can also be harmful to their health. To tell the real protein supplements from the fake ones, follow our quick guide. This way, you can focus on your workouts instead of worrying about finding the right supplement, if you even need one.

If you want to build muscle and need to recover quickly, here's what to consider:

The recommended protein intake is 0.8 grams per k...