High-protein diets have become wildly popular for promoting metabolic function, weight management, hormonal balance, muscle building, perimenopause, and overall fitness.
Yet, as with most diet trends, various protein myths persist, making it confusing to know how much protein to eat, when to eat it, and what its true health benefits are.
In this article, we’re busting up five of the most common protein myths people still believe, so you can dial in the optimal amount of protein to meet your health and fitness goals.
Protein Benefits: A Quick Recap
No matter what your dietary philosophy, nearly everyone agrees getting enough protein is non-negotiable.
That’s because protein is essential for almost all bodily functions, including:[1]
- Brain health
- Cellular repair
- Growth and development
- Gut and digestive health
- Hair, skin, and nail growth
- Hormonal balance
- Joint and ligament function
- Muscle maintenance
- Normal metabolic function
- Supporting healthy body composition
- And so much more
Protein also provides the building blocks, in the form of amino acids, for tissue growth, development, and repair, making it essential for all aspects of bodily structure.
Without protein, we’d literally waste away.
However, that doesn’t mean it’s the only nutrient/macro that matters, nor that everyone needs to be on a high-protein diet to be healthy.
For example, the recommended daily amount of protein is 0.36 grams per pound of body weight, not 1 -2 grams as touted by many health and fitness experts.
Do some people need more? Sure, it can be beneficial, but this serves as an example of how blanket, one-size-fits-all recommendations and hype can create myths not grounded in factual evidence.
How Do Protein Myths Get Started?
Although some dietary myths stem from blatant misinformation, bias, company-funded studies, and anecdotal evidence, they also arise when experts or diet and nutrition companies cite outdated scientific studies or misrepresent studies to support their nutritional philosophy and/or products.
This isn’t unique to protein, either, as nutritional science in general is constantly changing and evolving.
It can also be challenging to study nutrients, as everyone’s body is unique in how it absorbs and utilizes them within a sea of variables.
The best way to avoid buying into myths is to stay up to date on the latest research and work with an experienced healthcare practitioner who not only follows the science but also does so with a critical eye.
It’s also important to listen to your body and intuition, as you know yourself best.
5 Protein Myths Most People Still Believe
Ready to bust up some protein myths? Let’s do this.
Myth #1: The Protein Absorption Myth (you can’t absorb more than 40 grams at one sitting)
For years, the general consensus was that you couldn’t absorb more than 30-40 grams of protein at one sitting.
This made sense, as most sensible portions of protein are around 25-30 grams, or the size of your palm.
However, new research suggests this is a myth and there is no upper limit on how much protein your body can assimilate at a time.[2][3]
Bodybuilders and high-protein advocates have praised this new research, which validates what they’ve long claimed.
But before you start doubling your portions, keep in mind that eating more than 50 grams of protein at one sitting will likely lead to a caloric surplus and exceed the recommended daily protein intake.
Focusing solely on protein can also cause you to limit other healthful foods, such as vitamin- and fiber-rich vegetables and fruits.
However, if you’re an athlete and/or on a high-protein diet, this new evidence suggests extra protein at one sitting will not be wasted.
Myth #2: You should eat protein within 30 minutes of working out
If you lift weights, you’ve probably heard the old recommendations to refuel with protein post-workout to optimize recovery and muscle building.
However, research suggests timing is not as important as eating enough protein throughout the day.[4]
Yes, there is some evidence suggesting timing may make a difference, but it’s not a hard-and-fast rule.
Ultimately, if you enjoy having a protein shake after working out or eating a big protein-rich meal, that’s fine. If you don’t, that’s fine too, as long as you’re meeting your daily requirements.
As mentioned previously, everyone’s body is different, so experiment to see what works best for you.
Related reading: Pre-Workout & Post-Workout Nutrition: Should You Use Protein Powder?
Myth #3: You Can’t Eat Too Much Protein
This myth is persistent on social media, but it’s simply not true.
As with all types of foods and beverages, even water, you can eat too much protein!
Common side effects of eating too much protein include:[5]
- Weight gain: From the extra calories
- Metabolic dysfunction: Although protein benefits metabolic function, too much can have the opposite effect
- Digestive complaints: Such as gas, bloating, and feeling overly full
- Potential negative effects on kidney health in people with kidney disease: Studies suggest extremely high protein diets may negatively impact kidney health in those with chronic kidney and/or liver disease
- Cardiovascular issues: This relates specifically to protein sources high in saturated fat, such as fatty cuts of red meat, which have been associated with a higher risk of heart disease
So, how much do you need?
Although we don’t know the optimal amount of protein for every individual, general recommendations are 0.36 grams to 1 gram per pound of body weight, or more if you’re exercising heavily (more on this in subsequent sections).
Check with your healthcare practitioner for individual recommendations.
Myth #4: You Can’t Get Enough Protein from a Vegan or Plant-based Diet
Vegan and plant-based diets are also extremely popular for supporting various aspects of health and for their environmental impacts.
Yet, nearly every plant-based person faces concern or even ridicule from friends and family about not getting enough protein.
However, this is a big fat myth.
Although a single source of plant-based protein generally doesn’t offer the same complete amino acid profile as animal-based protein (also known as “complete protein”), combining two or more plant-based sources of protein, such as rice and beans, creates a complete protein.
Studies also suggest people on plant-based diets tend to eat more fiber, which is severely lacking in the standard American diet, and has significant protective effects on digestion, gut health, metabolic function, and cardiovascular function.[6][7]
Many plant-based folks also enjoy supplementing their diets with protein powders, like Biochem’s Vanilla and Chocolate Vegan Protein Powder made from sustainably sourced peas, hemp seeds, and cranberry seeds, with no artificial flavors.
Myth #5: You need 1 gram of protein per pound of body weight to build muscle
The 1 gram of protein per pound of body weight myth has persisted for years.
Some experts even suggest you need 1.5-2 grams per pound to really pack on the muscle, while others say it’s actually more like 1 gram per pound of ideal body weight (whatever that means).
Yet this is far more than the daily recommendations previously mentioned —about 0.36 grams per pound of body weight.
So, who’s right? It depends on many factors, including your age, fitness level, gender, health, and weight.
For most young people who are sedentary to moderately active, sticking to the RDA will provide adequate protein to support overall health.
Sure, you can eat more, but it’s not considered essential.
What if you work out regularly? It depends.
Although some experts recommend that fitness enthusiasts load up on 1 gram or more of protein, general recommendations are more moderate.
For example, the American College of Sports Medicine recommends 1.2-1.7 grams of protein per kilogram of body weight for those who lift weights regularly and/or are training for an endurance event.[8]
That works out to approximately 0.5-0.8 grams per pound of body weight.
Also, studies suggest older people may benefit from increasing protein to about 1-1.2 grams per kilogram of body weight, which translates to per pound.[9]
The bottom line is yes: if you lift weights and/or do heavy endurance training, you should up your protein intake to 0.5-0.8 grams per pound of body weight, and follow recommendations for age-based requirements.
Otherwise, sticking to around 0.36 grams per day should provide enough protein.
Related reading: Pre-Workout & Post-Workout Nutrition: Should You Use Protein Powder?
Protein Myth FAQs
Now that we’ve busted up some of the biggest protein myths, let’s answer a few FAQs.
Q: Will it hurt me to eat more protein than the general recommendations?
A: For most people, eating more protein can’t hurt, unless it becomes excessive for an extended period of time.
Exceptions include people with chronic kidney disease and those on protein-restrictive diets.[10-12]
Learn more in: How Much Is Too Much Protein Per Day? The Science Behind The Limits
Q: Will eating protein help me lose weight?
A: Some research suggests increasing protein can help with weight loss by enhancing satiety and replacing empty calories/processed foods with more nutritious foods.[13-17]
However, eating too much protein, especially high-calorie proteins, can contribute to weight gain, just like any other food, so it’s all about balance.
Related reading: 7 Ways Protein Shakes Support Weight Loss
Q: How can I know if I’m getting enough protein?
A: Nutrition experts generally recommend consuming a palm-sized portion of protein at every meal.
This could be a 3-4 ounce chicken breast, steak, burger, or piece of tofu.
You can also help increase your protein by including protein-rich snacks, such as a handful of nuts, a protein shake, or a cup of Greek yogurt.
Q: How can I discern nutrition myths from facts?
A: Nutritional science is complex, ever-changing, and, in many ways, subjective, so don’t feel bad if you get confused!
As a general rule, if something sounds too good to be true or imbalanced/excessive, it’s probably based on a myth, anecdotal evidence, or a distorted interpretation of a cherry-picked study.
In nutrition, balance is key, so be skeptical of any advice or trends that recommend excessive intake of one nutrient and/or extreme restriction or elimination of others.
Finally, find sources you can trust that base their information on valid, unbiased nutritional studies, not just on a single study or researcher.
Q: Are protein powders a healthy way to increase protein?
A: Whole foods should always be your first source of nutrients, including protein.
However, high-quality protein powders made from real foods, such as grass-fed milk or sustainably sourced plants and seeds, can provide a clean source of protein and help fill nutritional gaps.
Looking for Ways to Get More Protein?
Biochem’s clean whey and vegan protein powders make it easy to get more protein from real food.
Our Whey Protein Powder utilizes easy-to-digest whey protein isolate sourced from grassfed cows that’s AVA vegetarian certified and 99% lactose-free.
Our Vegan Protein Powders are made with organic ingredients and combine sustainably sourced pea, hemp seed, and cranberry seeds for maximum nutrition and heart-healthy fiber.
All Biochem protein powders are manufactured in a certified gluten-free facility, free from artificial ingredients (colors, flavors, sweeteners), and rigorously sourced and tested for purity.
Choose from unsweetened or lightly sweetened varieties with natural stevia and no added sugar or artificial sweeteners.
References mentioned in this article:
- “The power of protein”. The American Journal of Clinical Nutrition.
- “The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans”. Cell Reports Medicine.
- “Common questions and misconceptions about protein supplementation: What does the scientific evidence really show?” Journal of the International Society of Sports Nutrition.
- “International society of sports nutrition position stand: nutrient timing”. Journal of the International Society of Sports Nutrition Volume 14, 2017 - Issue 1.
- “Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults”. ISRN Nutrition.
- “Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review”. Nutrients.
- “Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer, and inflammation”. Frontiers in Nutrition.
- “Recommendations and Nutritional Considerations for Female Athletes: Health and Performance”. Sports Medicine.
- “Dietary protein recommendations and the prevention of sarcopenia”. Curr Opin Clin Nutr Metab Care.
- “Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials”. Physiol Behav. 2020.
- The Effects of High-Protein Diets on Kidney Health and Longevity. Journal of the American Society of Nephrology : JASN
- “High-protein diets: Potential effects on the kidney in renal health and disease.” American Journal of Kidney Diseases, Volume 44, Issue 6, 950 - 96
- “Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults”. ISRN Nutrition
- “Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein”. Nutrients.
- “A high-protein diet for reducing body fat: mechanisms and possible caveats”. Nutr Metab (Lond).