You know:


    Proteins are good for your body.


    You need a certain amount of protein daily.

But do you know?


    What exactly is a protein?


    Why is it so important?


Proteins account for 20% of our total body weight.

Did you know that after water, protein is the 2nd most important nutrient in our body? It is vital for our healthy growth and muscle wear and tear. It is omnipresent and can be found in skin, hair, blood, muscles, organs, and even fingernails. From digestion, to strengthening muscles to repairing tissues and transporting nutrients, protein plays an important role in every bodily process.

The bottom line: Fuel your body with the requisite amount of protein daily.

Fact: Unlike carbs and fats, your body does not hold on to protein. Keep refuelling your body with it because it has no protein reserve!

Sources of Protein

Protein is everywhere you look. We narrow the popular sources for proteins for all diet types:

  • Protein Supplements

    Protein Supplements

    Protein supplements are generally available in various formats like Powder, diskettes or bars. They are usually flavored. They are consumed for the purpose of adding dietary protein to the diet when the food consumed does not have enough protein. Typically seen as a food product or a meal replacement, protein powders come from a variety of sources such as soy, milk, beef, rice, pea, or hemp.

    Biological value: 80
  • Fish Protein

    Fish Protein

    Fish is considered one of the best sources of high-quality proteins that aid growth and repair of muscles, cells, and tissue. The fat concentration in fish is rich in omega-3 fatty acids. Another advantage of fish protein is that it’s easy to digest.

    Biological value: 80
    Protein utilization: 81
  • Milk Protein

    Milk Protein

    Dairy protein is split into 2 types (with casein as the main ingredient). Contrary to popular belief, dairy protein is actually quite difficult to digest (compared to other types of protein) even though milk may be high in nutritional value. A 9-oz glass of milk contains about 8 gm of protein.

    Biological value: 80-90
    Protein utilization: 81
  • Soy Protein

    Soy Protein

    High in biological value but much lower in protein utilization: why, you ask? Soy protein is hard to digest, and eating a lot of it may trigger allergic reactions.

    Biological value: 70-80
    Protein utilization: 61
  • Whey Protein

    Whey Protein

    Whey Protein is high in nutritional value compared to milk and egg protein, and also offers higher protein utilization. It also has good amino acid profile. Although it is quickly absorbed by the body, it cannot be used by those who are allergic to whey.

    Biological value: 90-100
    Protein Utilization: 61
  • Egg Protein

    Egg Protein

    The fragile egg is packed with vitamins and minerals that also give it a good amino acid profile. But don’t lose out on the goodness of the egg by discarding the yolk, because that’s where most of its nutrition is!

  • Rice Protein

    Rice Protein

    A completely vegetarian protein solution, this one is easy to digest with a high utilization index. After four hours of consumption, that body digests almost 85% of rice protein as compared to 56% for soy protein.

    Biological value: 70-80
    Protein utilization: 76
  • Animal vs Vegetable Protein

    Animal vs Vegetable Protein

    There is no doubt that animal protein is more wholesome than vegetable protein as it contains all the essential 9 amino acids But you can easily get concentrated plant proteins that contain the adequate amounts of amino acids by choosing appropriate food combinations such as cereals with pulses/cereals with milk/pulses with milk and so on.

  • Poultry Protein

    Poultry Protein

    Considered the lighter alternative to red meat, this protein contains about 27 gm of protein in a 3-ounce serving.

    Biological value: 80