How much protein do people need? What the official numbers say
The RDA, the AMDR, the FDA Daily Value, and the sports-nutrition position stands — the whole shelf of published reference numbers, why they disagree, and who they were never written for.
The science, sourcedWhy protein keeps you full
The peer-reviewed case that protein is the most satiating macronutrient — hormones, trial numbers, DOIs — and the honest limits of what the research shows.
Kitchen engineeringNinja Creami protein ice cream, done properly
The shake-plus-pudding-mix base, why casein freezes creamier than whey, and the fix for every failure mode: crumbly, icy, chalky.
The science, sourced4 protein myths vs. the published research
The 30-gram cap, the one-hour anabolic window, "protein wrecks your kidneys," and "plant protein can't build" — against a 2024 peer-reviewed review.
Food factsHow much protein is in that?
USDA numbers for the foods people actually ask about — eggs, chicken, Greek yogurt, tofu, lentils — plus the three details that change your log.