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When it comes to protein, nothing gets more overlooked than this much-talked about nutrition essential. Especially in a country like ours where carbohydrate rule our plates, protein stands very little chance. Even for those who are not vegetarians, it is not always possible to get in enough amounts of protein in the meals, thanks to our carb staples.

Whether you are a vegetarian or simply looking for protein from non-meat sources; here are a few suggestions that could help you pack on more protein in your diet.

Whey Protein:

The most sought-after staple in the fitness world, whey is your best bet other than eggs for class-1 protein! With an impressive, complete amino acid profile on its résumé, Whey is not just limited to those hitting the gym. Complete with rich profile for essential amino acids, whey should be your go-to source of protein, whether you are working out or not.

Protein Quality Score: 1.0


The mighty egg! A generous 6.6 gm. of protein per medium-large egg is enough to add to the charge up you need to get started in the mornings. If you are looking to opt for something other than whipping up a 2-5 eggs omelet on somedays, you can opt for power-packed egg protein to get in your essential aminos that would give you about 16 gm. of protein. Add to your pancakes or anything that you prefer and you are good to go!

Protein Quality Score: 1.0

Pea protein:

Best known for their role in the famous aloo matar or matar paneer, these little pods of green in supporting role have been making a name for themselves lately. Ranging in a variety of vegan/ plant protein blends, pea protein is a good source of protein that can be added to your smoothies, shakes or baked foods. People allergic to eggs or soy or dairy can use pea as their source of protein.

Protein Quality Score: 0.7

Rice protein:

For the longest time known, rice has been garnering attention for all the wrong reasons. However, for those on the lookout for protein from plant sources, Rice, particularly brown rice brings glad tidings!

Providing a fair amount of protein, it also serves as a good source of certain amino acids, fiber, B and E vitamins. Since it also hypoallergic (does not give out any reactions) it is easier for digestion too.

Protein Quality Score: 0.5

Soy protein:

Isolated from the soyabean, it is the only form of a non-dairy protein that provides all the essential amino acids and is looked up to when it comes to plant-based proteins. Research has confirmed soy’s contribution to reducing LDL cholesterol and improving heart health. As for those concerned about soy’s interaction with hormone testosterone- at moderate consumption, it has shown to have no effects on the hormone, whatsoever.

Protein Quality Score: 1.0


*Protein quality is the digestibility and quantity of essential amino acids for providing the proteins in correct ratios for human consumption. The current protein ranking standard in use is the Protein Digestibility Corrected Amino Acid Score(PDCAAS). Using the PDCAAS method, protein quality rankings are determined by comparing the amino acid profile of the specific food protein against a standard amino acid profile, with the highest possible score being 1.0.

Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

If you want a detailed nutrition consultation, drop us a mail at or call us on 9769298556 and our experts will help you with your fitness goal

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