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How Much Protein Do You Actually Absorb From Food? (And Why You Probably Need More Than You Think)
Everyone’s talking protein these days—how much to eat, when to eat it, and whether that scoop of dal counts. But here’s what often gets missed: it’s not just about how much protein you eat—it’s about how much your body can actually absorb and use.
And spoiler: most people aren’t getting enough. Even the ones who think they are.
So if you’re wondering whether protein supplements—like whey—are really necessary.
Let’s break it down.
The Protein Myth: "I Eat Enough from My Meals"
We get it. You eat eggs, some chicken, maybe rajma or tofu. But here’s the catch:
It’s not just how much protein you eat—it’s how much your body can actually use.
Your digestion, the type of protein, cooking methods, and how “complete” the protein is all affect your net gain.
Enter: Biological Value (BV) & PDCAAs. BV—a score that shows how efficiently your body can absorb and use protein. The higher the number, the more of that protein goes toward things like muscle repair, recovery, energy, and immunity. PDCAAs is a measure of how complete and digestible a protein is.
🧠 Real Talk Example:
100g of Lentil has just about 9g protein on average, but its low BV and PDCAA between 0.5 and 0.7 means you’re actually absorbing half of the 9g of protein.
Biological Value of Common Protein Sources
|
Protein Source |
Biological Value (BV) |
|
Whey Protein Isolate |
~ 104 – 159✅ |
|
Whole Egg |
100 |
|
Chicken Breast |
79 |
|
Fish (varies by type) |
76 – 83 |
|
Lean Beef (Buffalo) |
80 |
|
Lamb |
74 |
|
Milk |
91 |
|
Casein |
77 |
|
Soy Protein |
74 |
|
Lentils/Legumes |
49 – 65 |
|
Peanuts/Almonds |
49 |
🔑 Higher BV = Better absorption = More muscle repair, less wastage.
Notice something? Whey protein tops the list.
BV is measured in controlled conditions—your actual digestion can vary based on age, hormones, cooking methods, and more. So treat BV as a guide, not gospel. It’s a good starting point… but real-life factors matter too.
So... How Much Protein Do You Actually Need Daily?
Here’s the bare minimum:
👉 0.8g per kg of body weight (Just to avoid deficiency. Not ideal.)
But if you:
- Workout
- Want to build muscle or lose fat
- Have an active job
- Are over 30 and care about longevity
You need:
👉 1.2g – 2g per kg of body weight
(For a 70 kg person, that’s 84g – 140g of protein daily)
And trust us—you’re not hitting that number from your regular meals alone.
🧪 What’s PDCAAS, and Why Does It Matter?
PDCAAS (Protein Digestibility-Corrected Amino Acid Score) measures two things:
1. How complete a protein is (does it have all essential amino acids?)
2. How digestible it is (can your body actually use it?)
The score ranges from 0 to 1.0.
✅ A score of 1.0 means it’s a perfect protein—complete and highly usable by the body.
Whey protein? It scores a perfect 1.0. yet again.
That makes it one of the most efficient and effective ways to meet your daily protein needs—without needing 3 chicken breasts.
Why Whey Protein Makes Sense!
Let’s be clear:
Whey protein isn’t just for gym bros. It’s for humans who move, think, grow, and recover.
Here’s why IN2 Whey Protein gets the job done:
✅ Fast absorbing (post-workout gold)
✅ High bioavailability (BV 104+)
✅ Complete amino acid profile (score: 1 on PDCAAS)
✅ 25g protein per scoop
✅ Flavors like Falooda to make it a ritual, not a chore
Signs You’re Not Getting Enough Protein
🚩 Always tired
🚩 Craving snacks all the time
🚩 Weak nails, hair, or skin
If this sounds like your everyday, your protein tank is on empty.
TL;DR – You Need More Protein. Whey Makes It Easy.
You don’t need to be an athlete to need more protein. You just need to be someone who wants to live healthier.
A scoop of Whey Protein bridges the gap easily —without 8 boiled eggs, 3 chicken breasts, and 0 free time.
→ Explore IN2 Whey Protein here
Your body’s already doing the work. Give it what it needs to outlast, outperform, outdo.