Encyclopedia
Protein from A to Z
Everything about protein, balanced eating and the food you love. Explained simply, with sources.
-
Food and nutritionSkyr, yogurt or quark: which has the most protein?What skyr is, how it's made and how much protein it has next to yogurt, quark and cottage cheese. Plus the price of 10 g of protein in Bu...
-
Types of proteinAnimal or plant protein? How protein quality is measuredWhat PDCAAS and DIAAS mean, how eggs, milk, meat, soy, beans and bread score, and why beans and bread make a good pair.
-
Types of proteinEgg protein: what's in the white and why the egg is the benchmarkWhat's in egg white, how much protein one egg gives you, why the egg was long the yardstick for protein, raw or cooked, avidin, biotin an...
-
BasicsHow to spread protein across breakfast, lunch and dinnerWhat research says about spreading protein over three meals, how much to put on one plate, and how to fix breakfast without giving up ban...
-
Food and nutritionHow much protein is in food? Eggs, cheese, beans, meat and nutsProtein per 100 g and per normal serving in eggs, white cheese, kashkaval, yogurt, beans, lentils, meat and nuts, and why raw and cooked ...
-
Myths and factsIs protein powder just chemicals? How it's made and what's insideHow egg white and milk protein become powder, step by step, what E numbers mean and what the research says about kidneys, hormones and me...
-
Body and ageProtein and age: your muscles after 30, 50 and 65What happens to your muscles after 30, what sarcopenia is, how much protein experts recommend after 65 and why movement and your plate wo...
-
Body and ageProtein and muscle: what the science saysWhat the EU lets food brands say about protein and muscle, what an analysis of 49 studies found, how much protein makes sense and why mov...
-
BasicsComplete protein: the 9 essential amino acids, one by oneWhat “complete protein” means, what each of the nine essential amino acids does, how much of them you need and why your body has no prote...
-
Food and nutritionWhere protein comes from: Bulgaria, Europe and the worldHow much protein there is in Bulgaria, Europe and the world, which foods it comes from and how the Bulgarian plate shifted from plant to ...
-
Types of proteinMilk protein: casein, whey proteins and what the label saysWhat's in a glass of milk, how casein makes cheese and yogurt, the difference between concentrate and isolate and how much lactose is left.
-
Myths and factsProtein myths: 8 claims checked against the researchKidneys, the 30 g ceiling, bones, raw eggs and protein powder: we checked the eight most common claims about protein against the research.
-
BasicsHow much protein do you need a day? The math and the plateEFSA's official number, when your needs go up (after 65, with training, in pregnancy), the math for 55, 65 and 80 kg, and what it looks l...
-
Food and nutritionWhy diets rarely stick and the food you love winsResearch shows the way of eating that lasts is the one you can keep up. Why caring about taste is no weakness, and how to add protein to ...
-
Types of proteinFast and slow proteins: does digestion speed matter?What the whey and casein experiments show, where eggs fit in, and why the gap between fast and slow protein almost disappears in real food.
-
Food and nutritionBalanced eating: the pyramid, the plate and what changedBulgaria's official guidelines, how the "plate" model works and what the new upside-down US pyramid for 2025-2030 says. Plus balanced Bul...
