Protein & Amino Acids
Tracking your intake, briefly and usefully
Most people should not track food long term, and a short period of tracking is one of the most informative things you can do.
Protein & Amino Acids
How much, from where, and why complementing is overrated.
Protein & Amino Acids
Protein requirements across a lifetime
The single number quoted for protein applies to a healthy sedentary adult, and almost nobody is one all the time.
Protein & Amino Acids
Protein timing: what matters and what does not
The narrow anabolic window has not survived scrutiny, and a few timing considerations do have modest support.
Protein & Amino Acids
Legume-based protein: the underrated basics
Legumes are the foundation of plant protein and the food group most associated with good health outcomes, and most people eat far less than they think.
Protein & Amino Acids
Seitan: making it, and who should avoid it
Wheat gluten produces the densest plant protein available, it costs very little to make, and it is unsuitable for a significant minority of people.
Protein & Amino Acids
Amino acids: what actually happens to protein after you eat it
Understanding the mechanism clarifies why the complementing advice was wrong and why total intake matters more than source.
Protein & Amino Acids
Nuts and seeds: the ones worth the money
Nuts and seeds contribute protein, fat, minerals and texture, and the price range across them is enormous for a fairly small nutritional difference.
Protein & Amino Acids
Getting enough protein when you cannot eat soy
Soy does a great deal of work in plant-based diets, and removing it — for allergy, for thyroid reasons, or for preference — requires a plan.
Protein & Amino Acids
Protein for older adults on a plant-based diet
Requirements rise with age while appetite falls, which makes this the group where protein genuinely needs attention rather than reassurance.
Protein & Amino Acids
Building muscle on plants
The research comparing plant and animal protein for muscle gain has produced clearer answers than the argument around it suggests.
Protein & Amino Acids
The complete protein question, settled
The idea that plant proteins are incomplete and must be combined has a specific history, a specific error, and a specific retraction.
Protein & Amino Acids
Soy, pea, hemp: choosing a protein powder if you want one
Protein powder is convenience food and it is genuinely useful for some people. Choosing between the plant options is simpler than the marketing suggests.
Protein & Amino Acids
How much protein you actually need, and where it comes from
Protein is the first question everyone asks about plant-based eating and the one with the most straightforward answer, once you know which number applies to you.