Protein
How much, from where, and when. Protein is simpler than you think.
What is protein, how much do you need, and when should you eat it? A map for people who have never counted a gram
Your body takes apart and rebuilds hundreds of grams of protein every day. What protein is, how much you need, which dishes supply it and how to split it.
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How many grams of protein do you need a day? A 10-second sum and a few surprising numbers
A 60kg adult needs about 50g of protein a day, roughly one chicken breast plus 3 eggs. How to work out your own, when you need more and how to split it.
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How much protein is in 100g of chicken breast? An easy question that trips up a lot of people
Raw chicken breast has 22g of protein; grilled, it becomes 31g. No protein grows in the pan, only water leaves. How to count it right, and how much you need.
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What is sous vide? The secret to juicy chicken breast is a few degrees Celsius
Sous vide means cooking meat in a vacuum bag in water held at a steady heat. Why a few degrees decide juicy or dry chicken breast, and how to try it at home.
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What temperature is safe for sous vide? Low heat, but time is the real key
Chicken is safe at 74°C in an instant, or at 60°C if held long enough. Why a safe sous vide temperature is about time too, plus 5 rules for cooking at home.
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Complete protein and plant protein: the secret behind Grandma's sticky rice with mung beans
Rice is low in lysine, beans in methionine, yet together they fit. What complete protein means, how to pair plant protein, and whether it must be one meal.
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Why is the whole world hooked on chickpeas? Nutrition, cooking and a few fun facts
100g of cooked chickpeas has almost 9g of protein and lots of fiber. Chickpeas nutrition, why beans cause gas, and how to cook them soft the easy way.
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What is edamame? The "young" soybean at Japanese bars turns out to be a little protein vault
Edamame is soybeans picked while still green. 100g has almost 12g of protein, all 9 essential amino acids, plus fiber and folate. Here's how to eat it.
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Egg whites or the whole egg? The yolk has been wrongly accused for years
One egg has over 6g of protein, and almost half is in the yolk. Egg whites vs whole eggs, what changed about cholesterol, and why raw eggs are a bad idea.
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What is whey protein? From the liquid cheesemakers threw away to the tub of powder at the gym
Whey is milk protein, once the liquid thrown away when making cheese. Whey concentrate vs isolate, who might consider it, and why your meals are usually enough.
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How soon after training should you eat protein? The "30-minute window" is much wider than you think
Do you really need protein within 30 minutes after a workout? The window is much wider. How much protein after training, when, and why the daily total rules.
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What is leucine? The tiny amino acid that acts as the "switch" for muscle building
Leucine is an essential amino acid that acts like a switch for muscle building. How much is in chicken, eggs, milk and soy, and can BCAAs replace a meal?
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Why do high-protein meals keep you full longer? The secret chat between your stomach and your brain
Same 300 calories, yet plain sticky rice and an egg bánh mì feel very different. Why protein keeps you full: fullness signals, slow digestion, extra work.
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Is a high-protein diet bad for your kidneys? What healthy people should know, and when to ask a doctor
Is high protein bad for your kidneys? What reviews say about healthy people, what intake is considered safe, and why kidney patients should ask a doctor.
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Protein chart for fish, shrimp, beef, pork and tofu: which food on a Vietnamese table is the most "protein dense"?
Shrimp and pork belly differ over 10 times in protein per calorie. A protein chart for fish, shrimp, beef, pork, chicken, eggs and tofu, and how to read it.
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How do vegetarians get enough protein? The secret to a vegetarian table that's more than noodles and greens
Vegetarians can get enough protein by choosing well: tofu, yuba, seitan, beans, soy milk. What a 50g protein vegetarian day looks like, and common pitfalls.
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Which Vietnamese breakfasts are high in protein? A fun ranking from bánh mì and phở to xôi and cơm tấm
A bánh mì with two fried eggs has almost 20g of protein; peanut sticky rice has half that. Protein in a high protein Vietnamese breakfast, and easy upgrades.
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