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5 myths about proteins. Myth 1: Vegans and Vegetarians need supplements.  Most vegans and vegetarians appear to consume less protein than omnivores. The protein quality is another concern as most plant-based sources are incomplete, missing important amino acids, and typically less Branched-Chain Amino Acids (BCAA) than the animal-derived equivalents. To complete the protein requirement of the day from a high-quality source, supplementation might be beneficial but not mandatory.  Myth 2: Protein supplementation is important for those building muscle mass.  A supplement is introduced when you are unable to meet the requirements from whole food sources. Protein supplements are helpful even when the goal is not to build muscle mass. A typical Indian vegetarian diet is not very rich in protein. Hence, not just bodybuilders, but any person who is unable to meet the protein requirement through their diet may consume whey protein.  Myth 3: Protein dam...

Are Protein Supplements Necessary?  To get an answer to this simple question, counter-question yourself.   DO YOU EAT ENOUGH PROTEIN FOR THE DAY?   If completing your daily required protein intake is difficult, then protein supplements can be a blessing in disguise.  A lot of people, nowadays, are consuming protein supplements in order to meet their protein needs.  There are different types of protein supplements like whey, casein, soy protein, protein pancakes, etc.  Whey Protein, the most commonly used one, is a dietary supplement derived from milk. The digestive enzymes and flavors are added to the raw whey protein which is derived from the milk to add taste. It is one of the highest quality protein sources available and is also a fast-digesting protein.  There are three types of whey protein supplements available in the market, viz. concentrate, isolate, and hydrolyzed. The difference between them is mostly insignificant - an isolate is...

Protein Bioavailability and Quality Protein  bioavailability means how well the body is able to utilize and digest it.  Protein digestibility-corrected amino acid score (PDCAAS) is a score that explains the quality of the protein based on the amino acid profile. It is the most widely used and trusted method to check protein quality. Protein items can contain complete protein. But, due to digestibility factors,   it can still have PDCAAS<1. Egg, whey protein, milk have PDCAA scores equal to 1.  Animal-based  protein sources have a higher concentration of essential amino acids. Whereas,  Plant-based  sources have lower protein quality. The digestibility of plant-based protein (except soy) appears to be less than that of animal products, indicating that vegans may benefit from higher protein intake than the meat-eaters. Various plant-based protein sources can be combined to achieve high-quality protein feedings.