Protein Quiz: How Much Do You Really Know About Protein?

Take this protein quiz to see how much you really know

Demmy James - Think you know a lot about protein? We're going to put you to the test, literally.

You've probably heard a thing or two about protein and it's role in building lean muscle, fat loss, or a huge array of additional health benefits. Protein is probably the most discussed macronutrient in the fitness industry and, unfotunately, this has lead to a whole host of myths and misconceptions. 

So you might think you have the answers, but you may not. Take our protein quiz below and test your knowledge. The quiz is only 10 questions and you’ll receive feedback on each question after it's completed.

Editor's note: Want to learn more about protein? Check out the resources listed below.

Take the PROTEIN QUIZ here


So, how'd you do? Post your score in the comments section below to see how your knowledge stacks up compared to others who took the quiz.

Protein Foods


Complete Whey Protein Guide
The ultimate guide to whey protein: everything you need to know in order to understand how it's created and how you can use it to maximize progress. Be sure to check out the FAQ at the bottom which answers the most common questions surrouding the supplement.

How to Build Muscle: 5 Step Guide to Lean Gains
Supplementation is just one piece of the puzzle when it comes to packing on mass. In this expert guide, you'll learn how to calculate your caloric needs, determine macronutrient balance, and understand how to structure lifestyle factors to support your training. 

4 Myths About Protein That You Need to Stop Believing
It's important to highlight some of the common myths surrounding protein. If you believe protein is deleterious to your bones or kidneys then you've been dubbed by broscience. Learn the truth and don't fall for the fads. 

Casein vs. Whey Protein. Which Should I Use?
Casein or whey? The age old question is answered in our expert guide which explains why one might be superior to the other in certain circumstances.

Complete Guide To Protein Anabolism And Catabolism
Explore the meaning of anabolism and catabolism in this comprehensive guide which explains some of the physiological factors and hormones impacting protein synthesis.

Protein Synthesis, Muscle Growth And Training Frequency
Full body workouts are outdated, right? Wrong. Find out what science tells us about protein synthesis, and how we can improve our gains by training more frequently.

Homemade Protein Bar Recipes
Learn how to make delicious protein bars that you can take anywhere as a snack to help you hit your daily protein requirements.

Protein Shake Recipes
Sure you can drink your whey protein with water or milk, but there are 100's of ways you can mix up your shake to keep the taste interesting and adjust the marcos to fit your needs. Find 100's of free recipes here.

Protein Shake


Here's a very simple way to calculate the amount of protein you need based on your daily calorie requirements. 

Start by calculating the amount of calories you need to maintain your current bodyweight. Add 300 for muscle gain or subtract 300 for fat loss (this number will need to be adjusted over time). You can use our BMR (basal metabolic rate) calculator to do this for you.

If you're bulking then protein needs are slightly lower at 0.8-1g/lb. When cutting this will increase to 1.05-1.4g/lb.

Carbohydrates and fat requirements will vary widely among trainees given the individual differences in lifestyle, age, gender, training frequency, dietary preferences, insulin sensitivity, and a host of other factors. Here's a few simple guidelines which can get you started:

Set your fat to 0.45g/lb.

Fill in your remaining calories with carbohydrates by dividing by 4. This will give you a rough estimate of how many grams of carbohydrates you need to eat to meet your caloric needs.

Choosing Protein Supplement




Dymatize Supplements

Calories: 110
Total Fat: 0g
Total Carbohydrate: 1g
Total Protein: 25g


COR-Performance Whey

Cellucor Supplements

Calories: 130
Total Fat: 1.5g
Total Carbohydrate: 3g
Total Protein: 25g


100% Whey Gold Standard

Optimum Nutrition Protein Supplements

Calories: 120
Total Fat: 1.5g
Total Carbohydrate: 3g
Total Protein: 23g

4. BSN


BSN Protein Supplements

Calories: 200
Total Fat: 6g
Total Carbohydrate: 14g
Total Protein: 22g


PS Whey

Prosupps Supplements

Calories: 130
Total Fat: 2g
Total Carbohydrate: 3g
Total Protein: 24g


Total Protein

Cutler Supplements

Calories: 130
Total Fat: 2.5g
Total Carbohydrate: 5g
Total Protein: 22g


Beast Protein

Beast Supplements

Calories: 140
Total Fat: 2g
Total Carbohydrate: 5g
Total Protein: 25g



BPI Supplements

Calories: 150
Total Fat: 3g
Total Carbohydrate: 4g
Total Protein: 25g


Combat 100% Whey

MusclePharm Supplements

Calories: 120
Total Fat: 1g
Total Carbohydrate: 3g
Total Protein: 25g



MuscleTech Supplements

Calories: 140
Total Fat: 1.5g
Total Carbohydrate: 2g
Total Protein: 30g

More readings: 

The 10 Best Protein Sources for Runners

Facts You Need to Know About Protein (And How It Can Improve Your Health)

How to Choose the Best Protein Powder