How much protein do you need?
Sedentary adults: ~0.8 g/kg of bodyweight. Active people: 1.2–1.6 g/kg. Building muscle or cutting fat: 1.6–2.2 g/kg. Spread it across 3–5 meals (20–40g per meal).
Protein Guide
Complete vs incomplete protein
'Complete' = contains all 9 essential amino acids in useful amounts. Almost all animal foods + soy, quinoa, buckwheat, hemp, chia. Pair legumes with grains (rice + beans) to cover the gap.
Quality scores: DIAAS & PDCAAS
Both measure how usable a protein is. Whey, egg, and milk score top. Plant proteins typically score lower because of digestibility and limiting amino acids — easily fixed by mixing sources.
Animal sources
Most protein-dense per gram. Includes beef, pork, lamb, game, poultry, fish, shellfish, eggs, dairy, and organ meats. Complete amino profile + B12, heme iron, creatine.
Plant sources
Legumes (lentils, beans, chickpeas, soy), grains (oats, quinoa), nuts & seeds (hemp, pumpkin, chia), and surprisingly — algae like spirulina and chlorella (up to 70% protein by dry weight).
Wild & unusual
Edible flowers (nasturtium, elderflower, dandelion) contribute small amounts. Insects (crickets, mealworms, grasshoppers) are dense complete proteins — the future of sustainable protein.
Cooking & protein
Heat doesn't destroy protein — it denatures it, which often improves digestibility. Don't fear high-heat methods. Avoid burning, which creates compounds you don't want.
Supplements
Whey isolate = fastest, highest quality. Casein = slow release (good before bed). Plant blends (pea + rice) match animal profiles. Supplements are a tool, not a requirement.