Protein Guides

Evidence-based articles to help you understand how much protein you need and where to find it.

How to Calculate Your Protein Needs

A step-by-step guide to calculating exactly how much protein you need per day - with formulas for weight loss, muscle gain, and maintenance.

BCAAs and EAAs: Do You Need Amino Acid Supplements?

Do BCAAs or EAAs help build muscle? The science on whether amino acid supplements are worth taking if you already eat enough protein.

Evidence-Based Supplements for Muscle Growth

Which supplements actually work for building muscle? A science-backed ranking of the evidence - from strong to overhyped.

What Is Lean Protein? The Best Low-Fat, High-Protein Foods

What counts as lean protein, which foods qualify, and why it matters for weight loss - a ranked guide to the best low-fat, high-protein options.

High Protein Recipes for Weight Loss

Calorie-conscious, high-protein recipes for lunch and dinner - from soups to stir-fries, each with 30+ grams of protein per serving.

High Protein Snacks for Weight Loss

The best high-protein, low-calorie snacks for weight loss - practical options that keep you full between meals without blowing your calorie budget.

Choosing a Protein Powder for Weight Loss

Which type of protein powder is best for losing fat? How whey isolate, casein, and plant-based powders compare for satiety, calories, and muscle preservation.

Why Protein Is Important for Weight Loss

How protein helps you lose fat and keep it off - the science behind satiety, the thermic effect of food, and preserving muscle during a calorie deficit.

Best Protein Sources: A Complete Ranking

The best protein sources ranked by quality, protein density, and practicality - from chicken breast to plant-based options, backed by science.

Creatine: What It Is, Benefits, and How to Use It

A science-backed guide to creatine - what it does, how much to take, whether it works for men and women, and common myths debunked.

How to Bake With Protein Powder

How to add protein powder to baked goods without ruining the texture - tips for muffins, pancakes, cookies, and bread.

High Protein Meals for Lunch and Dinner

Simple high-protein meal ideas for lunch and dinner - from 30 g to 60+ g per meal, with practical recipes you can make in under 30 minutes.

How to Choose a Protein Bar

What to look for in a protein bar - protein content, sugar, ingredients, and when a bar is worth it vs. when whole food is better.

How to Choose the Best Greek Yogurt for Protein

Not all Greek yogurts are equal. Learn how to pick one with the most protein and least sugar - plus how Greek compares to regular and Icelandic yogurt.

Protein Pasta: Is It Worth It?

How protein pasta compares to regular pasta - including chickpea, lentil, and edamame varieties. Nutrition data and whether the extra cost is justified.

High Protein Breakfast Ideas to Start Your Day

Practical high-protein breakfast ideas from 20 g to 50+ g - including quick options for busy mornings and make-ahead meals.

Protein Coffee: How to Add Protein to Your Coffee

How to combine coffee and protein powder without clumping - plus the benefits of starting your day with a high-protein coffee.

What Is Clear Protein Powder?

Clear protein powder mixes like juice instead of a milkshake. Here is how it works, how it compares to regular whey, and whether it is worth trying.

What Is a Protein Shake?

A beginner-friendly guide to protein shakes - what they are, how to make one, when to drink them, and whether you actually need one.

What Is Whey Protein? A Complete Guide

Everything you need to know about whey protein - how it is made, the difference between concentrate, isolate, and hydrolysate, and who should use it.

Best Protein Powder: Whey, Casein, and Plant-Based Compared

A science-backed comparison of whey, casein, and plant-based protein powders - what to look for, how they differ, and which is best for your goals.

How Much Protein Is in a Hot Dog?

Protein content of regular, all-beef, and turkey hot dogs - plus what to watch out for when counting macros.

How Much Protein Is in Plant-Based Foods?

Protein in chia seeds, edamame, and peanut butter - including amino acid quality, bioavailability, and how to combine plant proteins.

How Much Protein Is in Sweet Potatoes?

Sweet potatoes are nutritious, but how much protein do they actually contain? Here is the data - plus how they compare to regular potatoes.

How Much Protein Is in Milk?

Protein content of whole, skim, and plant-based milks compared - including almond, soy, and oat milk with USDA data.

How Much Protein Is in Cheese, Greek Yogurt, and Cottage Cheese?

Protein in cheddar, mozzarella, parmesan, Greek yogurt, and cottage cheese - a complete dairy protein guide with USDA data.

How Much Protein Is in Steak and Pork Chops?

Protein content of popular steak cuts (ribeye, sirloin, filet mignon) and pork chops - with per-serving data from the USDA.

How Much Protein Is in Ground Beef?

Protein in ground beef per serving and per pound - comparing 80/20, 90/10, and 93/7 lean ratios with USDA nutrition data.

How Much Protein Is in Eggs?

Protein content of 1, 2, 3, and 4 eggs - plus egg whites vs. whole eggs and hard boiled eggs. All data from the USDA.

How Much Protein Is in Chicken?

A complete breakdown of protein in chicken breast, thigh, and rotisserie chicken - with cooked vs. raw comparisons from USDA data.

How Much Protein Can Your Body Absorb in One Meal?

Can you really only absorb 30 g of protein per meal? Here is what the latest research says about protein absorption limits and muscle protein synthesis.

How Much Protein Do You Need to Build Muscle?

The science-backed protein intake for maximising muscle growth - how much, when, and what type matters most according to the latest research.

How Much Protein Should You Eat Per Day?

Find out exactly how much protein you need daily based on your age, sex, weight, and activity level - backed by the latest nutrition science.