Unfortunately, there are a lot of protein myths floating around the health and fitness industry. When it comes to nutrition, protein often steals the spotlight. It’s essential for muscle growth, repair, and countless other functions in the body. Whether you’re an athlete, someone trying to manage your weight, or simply aiming for a healthy lifestyle, you’ve probably heard plenty of advice about protein. But along with the advice comes a flood of myths and misconceptions that can make it challenging to know what’s true and what’s not.
In my many years as a coach, I’ve seen how these myths can mislead people and impact their health goals. Let’s break down the most common protein myths and dig deeper into the facts, so you can make informed decisions.
1. Protein Myth: More Protein Always Means More Muscle
Reality: Protein is a critical component for muscle growth, but simply eating more of it won’t automatically translate to bigger muscles. Building muscle requires a combination of factors, including resistance training, adequate caloric intake, and a balance of other nutrients, along with good lifestyle practices like sufficient sleep and good stress management. Without these other pieces in place, excess protein is simply used for energy or stored as fat.
Why the Misconception? High protein diets are heavily marketed as a quick fix for building muscle. Social media, fitness influencers, and supplement companies often perpetuate this idea, making it seem like protein alone is the key to building slabs of muscle. While protein is essential, muscle growth is more of a team effort. Protein is just the bricks in a building. Without the construction plan (training) and mortar (other nutrients and calories), the building can’t be built.
How Much Do You Actually Need? We generally recommend that most people aiming for muscle growth benefit from 1.8-2.2g per kg of protein per day, spread out across the day, relatively evenly (although the real range is somewhere between 1.5 to 2.5 grams of protein per kilogram of body weight per day, depending on a host of factors you can read about in our article on how much protein should you eat), paired with a structured workout routine (you can read more about how to set up a training plan correctly here). Overeating protein without adequate training won’t lead to the results you want.
2. Protein Myth: You Can Only Absorb a Limited Amount of Protein Per Meal
Reality: The claim that the body can only absorb ~30 grams of protein per meal is an oversimplification. While studies suggest that immediate muscle protein synthesis may plateau beyond this range, the body doesn’t just “dump” the extra protein. It digests and utilises it over time for various functions, from supporting the immune system to repairing tissues.
Why the Misconception? This myth originated from research focused on muscle protein synthesis after meals, but it’s been taken out of context. Muscle building is only one aspect of protein’s role in the body.
The Bigger Picture: Your body is incredibly efficient. Even if you consume a large meal, the protein is digested and absorbed gradually. What matters more is your total protein intake over the day, not the amount in each sitting. Spacing out protein intake is still a good idea, but there’s no need to overly stress staying below an exact number per meal.
3. Protein Myth: Protein Is Bad for Your Kidneys
Reality: For individuals with healthy kidneys, a high-protein diet is generally safe. The kidneys’ role is to filter waste from the body, and while protein metabolism does increase workload slightly, healthy kidneys can handle this without any issues. However, people with pre-existing kidney disease may need to monitor their protein intake under medical supervision.
Why the Misconception? This myth comes from studies on patients with kidney disease, where reduced protein intake was shown to be beneficial. Unfortunately, these findings were generalised to people with healthy kidneys, leading to unnecessary fear.
What the Science Says: Multiple studies have confirmed that high-protein diets do not harm kidney function in healthy individuals. In fact, protein actually plays a role in maintaining muscle mass and overall health as we age.
4. Protein Myth: Animal Protein Is Always Better Than Plant Protein
Reality: While animal proteins are often labelled as “complete” because they contain all nine essential amino acids, many plant-based protein sources can provide these amino acids when eaten in diverse combinations. Foods like beans, lentils, quinoa, soy, and chia seeds are excellent sources of plant-based protein. However, it can be difficult to get the amino acids (and nutrients) you need from an entirely plant based diet, and it does take a bit more planning.
Why the Misconception? Historically, animal proteins like meat, eggs, and dairy have dominated dietary recommendations. This has led to the false belief that plant proteins are inferior. However, with proper planning, plant-based diets can meet or exceed protein requirements for most people.
Pro Tip: Combining complementary plant proteins—such as rice and beans or peanut butter on whole-grain bread—ensures you get a full range of amino acids. Plus, plant-based proteins come with added benefits like fiber, vitamins, and antioxidants.
5. Protein Myth: Protein Supplements Are Necessary for Everyone
Reality: Protein powders, bars, and shakes are convenient, but they’re not a requirement for most people. If you can meet your protein needs through whole foods like lean meats, eggs, legumes, and dairy, there’s no need to rely on supplements. However, supplements can be useful for athletes, those with busy lifestyles, or anyone struggling to hit their protein targets.
Why the Misconception? Aggressive marketing by supplement companies often promotes the idea that their products are essential for health and fitness success. This creates a false sense of dependency on powders and bars.
The Bottom Line: Supplements are just that, a supplement to your diet. They’re helpful but not mandatory. Focus on whole foods first and use supplements as a tool when necessary.
6. Protein Myth: High-Protein Diets Lead to Weight Gain
Reality: While protein contains calories, it’s also highly satiating. This means it can help you feel fuller for longer, potentially reducing overall calorie intake. When combined with a calorie deficit, protein can actually support weight loss by preserving muscle mass and promoting fat loss.
Why the Misconception? People often associate “high-protein” with overeating, but it’s total calorie intake, not the macronutrient breakdown, that determines weight gain.
Pro Tip: Aim to ensure you eat sufficient protein if weight management is your goal. This will support satiety and help maintain/build lean muscle.
7. Protein Myth: You Need Protein Immediately After a Workout
Reality: The so-called “anabolic window” is not as narrow as many believe. While it’s beneficial to consume protein after exercise, you don’t need to rush to drink a protein shake within 30 minutes. The window for optimising recovery and muscle repair spans several hours after a workout.
Why the Misconception? Fitness culture has long promoted the idea of an urgent post-workout window, but this was mainly just to sell protein products.
The Science: What matters most is your total protein intake throughout the day. However, consuming protein and carbohydrates post-workout can aid recovery and glycogen replenishment, so aim for a balanced meal within two hours of training.
8. Protein Myth: High-Protein Diets Cause Bone Loss
Reality: Early studies suggested that high-protein diets increased calcium excretion, leading to concerns about bone health. However, more recent research shows the opposite: high-protein diets can actually support bone health, particularly when paired with adequate calcium intake.
Why the Misconception? Misinterpreted research on calcium metabolism fueled this myth, but it’s been debunked by newer studies.
What to Do: Ensure your diet includes enough calcium (from foods like dairy, leafy greens, or fortified products) alongside protein to support both muscle and bone health.
9. Protein Myth: Everyone Needs the Same Amount of Protein
Reality: Protein requirements vary widely depending on factors like age, activity level, goals, and overall health. For example, athletes and older adults typically need more protein to support muscle repair and maintenance.
Why the Misconception? Simplified dietary recommendations often fail to address individual differences, leading people to assume a “one-size-fits-all” approach.
General Guidelines: Sedentary adults may only need intakes as low as 0.93-1.2 g/kg/day of protein, while active individuals or those looking to build muscle might aim for 1.8–2.2 g/kg/day of protein, and some people may need and/or benefit from even higher amounts
10. Protein Myth: Protein Leads to Digestive Issues for Everyone
Reality: Most people tolerate protein well. Digestive issues are usually linked to specific intolerances, such as lactose in whey protein, or a sudden increase in protein intake without allowing the digestive system time to adjust.
Why the Misconception? Anecdotal reports of discomfort are often generalised, making it seem like protein is a universal culprit. Some people do notice their farts smell different once they increase their protein intake, and associate that with something going on with their digestion. But this is normal and isn’t generally something to worry about.
Solution: If you’re experiencing issues, try different protein sources (e.g., plant-based powders, hydrolysed whey) or increase your intake gradually.
Key Takeaways
Protein is essential, but it’s not a magic bullet. Balance it with other nutrients and tailor your intake to your individual needs.
Whole foods should be your primary source of protein, with supplements as a convenient backup when necessary.
Don’t let myths steer you away from understanding how protein works for your body. The best approach is informed, balanced, and aligned with your goals.
If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.
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Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.