When it comes to protein, most people focus on how much they’re eating. But the real game-changer is how much your body actually uses. That’s what we call efficient protein.
Ever heard of efficient protein? Probably not, because it’s not a standard term—but let’s break it down. Think of it as the protein your body actually absorbs and puts to work. It’s all about digestibility and bioavailability, making sure every gram of protein counts.
Instead of just hitting your daily protein target, let’s make sure your body is absorbing it for better health, muscle growth, and all-day energy.
Examples- Most people think dals are a good source of protein but 1 serving (100g cooked) dal will only give 3-8g of efficient protein vs 100g of paneer will give around 19-20g of efficient protein, but 100g of paneer can be a lot for people to digest.
What is Adjacent (Efficient) Protein?
In simple terms: Protein that works smarter, not harder.
What Makes Protein Efficient?
- High Digestibility – Your body breaks it down and absorbs it easily.
- High Absorption Rate – The more essential amino acids your body absorbs, the better.
- Quality Score Counts – Some proteins are simply better for you.
- Measured by Science – Tools like:
- PDCAAS (Protein Digestibility Corrected Amino Acid Score) – Rates protein quality based on how well it meets your body’s needs.
- DIAAS (Digestible Indispensable Amino Acid Score) – Tracks how many essential amino acids your body absorbs
Why Protein Efficiency Matters
Not all protein absorbs the same.. The right protein helps your body do more with less. What we mean by ‘right’ protein here is a complete protein – that is, protein which gives you all amino acids. For example – eggs, meat, dal chawal
Key Factors That Impact Efficiency:
- Amino Acid Profile – Proteins with all essential amino acids (EAAs) in the right amounts give you the best results.
- Digestibility – The easier it is for your body to absorb, the more benefits you get.
- Absorption – How well your body takes in and utilizes the protein after digestion.
- Biological Value – This tells us how much of that protein your body actually keeps and uses.
When Efficiency ≠ Easy Digestion
Examples:
- Eggs, & Paneer, chicken – High PDCAAS scores but may cause bloating or slow digestion for some.
- Dal & Lentils – Easier to digest but not as efficient due to lower essential amino acid content, instead leads to a higher amount of carbs.
- Whey protein: Absorbs fast which may cause frequent hunger & cravings, & acne, bloating if not suited to you.
Why You Need Efficient Protein in Your Life
Eating the right kind of protein can transform your health. Here’s how:
- Better Nutrition – Get the most out of every meal.
- Weight Management – Stay full longer and curb cravings.
- Muscle health/strength – Increases muscle strength and improves muscle health
- Sustained Energy – No more mid-day crashes.
- Blood Sugar Balance – Important for diabetes and PCOS/PCOD.
- Heart Health – Supports healthy cholesterol levels.
- Stronger Immunity – Helps with hormone production and cell repair.
- Organ health– Helps vital organs work efficiently and stay protected.
Caveat- too much protein is also a problem; do not overdo protein.
Best Sources of Efficient Protein
Want to upgrade your protein game? Add these to your plate:
- Eggs – The original high-quality protein source.
- Lean Meats – Chicken, turkey, beef, and pork.
- Fish – Wild-caught salmon, mackerel, and more.
- Whole dals & legumes – A great combination of fiber and protein.
- Hemp Seeds – Tiny seeds with big benefits.
- Protein shakes – different bodies require different types of protein shakes (pea protein, soy protein, whey protein)
- Grass-fed mutton / free-range chicken
- Soy Options:
- Tofu – A plant-based powerhouse.
- Edamame – Small but packed with protein.
- Tempeh – Fermented, firm, and full of nutrition.
- Bean Curd – Soft in texture, strong in benefits.
NOTE: Check the protein quality, authentic brand, check with health care professionals, do not overdo.
How to Add More Efficient Protein to Your Diet
Want to get the most out of your protein intake? Try these simple strategies:
- Mix it up – Combine animal and plant-based sources for a well-rounded diet.
- Choose quality – Prioritize whole foods over processed protein bars.
- Smart pairing – Combine protein with healthy fats or fiber for better absorption and longer-lasting satiety.
How Triva Makes It Effortless
Tracking and balancing protein can feel overwhelming, but Triva makes it simple.
Here’s how:
- Customized Meal Plans – Tailored to your protein needs and preferences.
- Track & Adjust – Keeps an eye on your intake and suggests improvements.
- Smart Alerts – Reminders to mix up your protein sources daily.
With Triva, hitting your protein goals is easy—helping you fuel your body the right way for better health, energy, and performance.
