Daily Protein Supplement: A Beginner's Guide for Indians

Most people starting their fitness journey ask the same question: "Do I need a protein supplement?" The honest answer is, it depends on what you already eat. Many Indian diets are built around cereals like rice and roti, which are filling but relatively low in protein, so it is easy to fall short without noticing. This beginner guide explains how much protein you need, how to get it from food first, and when a daily protein supplement makes sense.

How much protein do Indians need daily?

The Indian Council of Medical Research's National Institute of Nutrition (ICMR-NIN) publishes nutrient requirements for Indians. In its 2020 report, the recommended daily intake of protein for healthy Indian adults is 0.83g per kg of body weight per day.

That is a per-kilogram figure, so the number depends on your weight:

Body weight	Approx. protein per day (0.83g/kg)
50 kg	about 42g
60 kg	about 50g
70 kg	about 58g
80 kg	about 66g

This figure is for healthy adults in general. Needs can be different during pregnancy and breastfeeding, for children and teenagers, for older adults, and for people with medical conditions. People who train regularly often discuss higher intakes with a qualified nutritionist or dietitian, who can look at their full diet and goals. If you have any kidney or other health concern, speak to your doctor before changing your protein intake.

Roz ka protein: food comes first

ICMR-NIN's 2024 Dietary Guidelines for Indians recommend getting good-quality protein mainly from a balanced diet with the right food combinations, and they caution against consuming large amounts of protein powders for long periods. We agree with the food-first approach. Good everyday sources include:

• Dal, rajma, chole and other pulses, especially combined with rice or roti
• Paneer, curd and milk
• Eggs
• Chicken, fish and other meats, if you eat them
• Soya, nuts and seeds

A simple habit: try to include a protein source in every main meal, not just dinner.

Where a protein supplement fits

A protein supplement is useful when food alone is hard to manage, for example:

• Your breakfast is mostly carbs (poha, upma, toast) and you are often short on protein early in the day
• You have long work or college hours and miss meals
• You train regularly and want a convenient post-workout option
• You simply find it hard to eat enough protein from meals

Think of a protein powder as a top-up: a scoop that fills a gap, at the serving printed on the label, not a replacement for meals and not something to take in large amounts.

Protein powder for beginners: how to start

Step 1: Estimate your current intake

For two or three normal days, roughly note the protein in what you eat. You will quickly see whether you are close to your daily number or well below it.

Step 2: Fix your meals first

Add a bowl of dal, a portion of paneer, curd or eggs where it is missing. Small changes add up.

Step 3: Add one scoop if needed

If you are still short, one daily serving of a protein powder is an easy fix. For example, one level 30g scoop of EVRYDAY Yeast Protein gives 25.5g of protein, with 0g added sugar, and a 1kg tub has 33 servings, roughly a month of daily use.

Step 4: Keep it simple

Mix one level scoop with 250 to 300ml of chilled water, as the label suggests, and drink it after training or whenever you need a protein top-up.

Choosing your first protein powder

As a beginner, look for:

• Clear protein per scoop on the label
• Low or no added sugar, so your shake does not turn into a dessert
• A flavour you will enjoy daily; if it does not taste good, you will not finish the tub
• Honest claims; be careful with tubs promising dramatic changes

EVRYDAY Yeast Protein comes in Chocolate and Malai Kulfi. Want to know what yeast protein actually is? Read our fermented yeast protein guide. Need ideas beyond the shaker? Try our chocolate and malai kulfi protein recipes.

Common beginner mistakes

• Skipping meals and relying on shakes. Supplements support a diet; they do not replace it.
• Taking more than the label serving. More is not better. Stick to the directions.
• Buying five products at once. Start with one. Add others like creatine later only if they suit your goals.
• Ignoring water and sleep. Recovery depends on the basics too.
• Using heaped scoops. The protein figure on the label is for a level scoop.

What next?

Once your protein routine is steady, some people add other products for training, such as a daily 3g serving of creatine (see our creatine guide). Not sure what you need? Take our Find Your Fit quiz, or learn more at EVRYDAY Science.

FAQs for beginners

How much protein do I need per day?

ICMR-NIN sets the recommended intake for healthy Indian adults at 0.83g per kg of body weight per day. A 60kg adult would need about 50g a day. Individual needs can differ, so ask a qualified nutritionist if you are unsure.

Is a daily protein supplement necessary?

Not always. If your meals already cover your protein, you may not need one. A supplement is a convenient top-up when food alone falls short.

When should a beginner drink a protein shake?

After training or any time you need a protein top-up. Your total daily protein matters more than exact timing.

How much protein is in one EVRYDAY scoop?

25.5g of protein per level 30g scoop of EVRYDAY Yeast Protein.

Can teenagers take protein powder?

Anyone under 18 should speak to a doctor first and focus on getting protein from food.

EVRYDAY supplements are food products, not medicines. Read the label and consult a doctor if you are pregnant, breastfeeding, under 18, on medication or have a medical condition.