ProteinWise

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Your daily protein goal

Weight (kg):

Activity Level:

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Dietary Preference

Select your general dietary habit:

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What's on your mind today?

Quick Filters: Search for a food (e.g. Paneer):

Tip: If not in list, click "Check Online" below.

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Daily Planner

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Protein-fy Your Meal

Simple hacks to boost your current diet without changing it completely.

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Never Eat a Naked Carb

The "Add-On" Engine

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Sneak in the Protein

The "Grate" Hack

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Supplement Guide (Protein Powders)

Supplements are just convenient food. Select filters below to find what suits you.

Whey Protein

Fast Absorption

Best For: Post-workout recovery. Quickly spikes amino acids in blood.

💧 1 scoop (~25g) meets 30-50% of average daily requirement.

Concentrate: ~80% protein. Tasty, cheaper. Contains lactose.
Isolate: 90%+ protein. Leaner, less lactose, more expensive.

✅ Check For: "Whey Protein Concentrate/Isolate" as 1st ingredient. Avoid "Maltodextrin" (filler).

⚠️ Caution: May cause acne or bloating if you are sensitive to dairy.

Casein

Slow Release (8hrs)

Best For: Nighttime / Long gaps between meals.

Forms a gel in stomach and releases protein slowly to prevent muscle breakdown while you sleep.

🌑 1 scoop (~25g) meets 30-50% of average daily requirement.

✅ Check For: "Micellar Casein" (Highest quality form).

⚠️ Caution: Heavy on stomach. Drink plenty of water.

Plant Protein

Vegan / Dairy-Free

Best For: Vegans or those with sensitive stomachs.

Look for Pea + Rice Blends to get a complete amino acid profile (PDCAAS 1.0).

🌱 1 scoop (~25g) meets 30-50% of average daily requirement.

✅ Check For: "Pea Protein Isolate" + "Brown Rice Protein" blend.

⚠️ Caution: Texture can be "chalky" or "earthy". Check sodium content.

Fermented Yeast Protein

New Superfood

Best For: Vegans who hate bloating. (e.g., Super You)

PDCAAS 1.0 (Same as Whey). Complete protein from nutritional yeast. Zero bloating.

✨ 1 scoop (~25g) meets 30-50% of average daily requirement.

✅ Check For: "Hydrolysed Yeast Protein".

💡 Pro Tip: Smoother texture than plant protein. No "chalkiness".

Cooking Protein

Heat Stable

Best For: Families. Mix in Atta/Dal. (e.g., TruNativ Everyday)

Designed to be Heat Stable so it doesn't denature when cooked. Unflavoured.

🥘 1 scoop (~15g) meets ~20% of average daily requirement.

✅ Check For: "Heat Stable" or "Cookable" on label.

⚠️ Note: Usually lower protein per scoop (~15g vs 25g) to maintain texture.

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What about that Protein-Bar?

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Should you be eating that Protein Bar to meet your protein requirement? [See Truth]