By: Gerald Ernat
Protein isn’t just a buzzword tossed around by fitness influencers. It’s one of the most essential nutrients in your diet, playing a key role in muscle repair and growth, hormone production, immune function, and more.
But despite how common high-protein diets are, especially in fitness circles and all over social media, there’s still a surprising amount of misinformation floating around.
Let’s cut through the noise and break down seven of the most common protein myths, using real science and practical takeaways you can actually apply.
1. “You can only absorb 30 grams of protein per meal.”
This myth just won’t die.
You’ve probably heard that your body “can’t use” more than 30 grams of protein at a time, and anything extra goes to waste. But the truth is, your body absorbs and utilizes all the protein you eat. It just uses it in different ways.
Here’s where the confusion comes from: muscle protein synthesis (MPS), the process your body uses to build and repair muscle tissue, may peak at around 25 to 35 grams in a single meal. But that doesn’t mean everything beyond that is wasted.
Larger doses, like 60 or even 100 grams, can still be beneficial, especially before bed when your body goes several hours without food.
Takeaway: If you prefer bigger meals or have fewer opportunities to eat during the day, don’t stress. Your body knows what to do with that protein.
2. “Too much protein will hurt your kidneys.”
This one’s a classic. And like many nutrition myths, it started with a kernel of truth.
People with advanced kidney disease may need to monitor protein intake. But in healthy individuals, there is no evidence that high-protein diets cause kidney damage.
Your kidneys are highly adaptable. Studies consistently show that eating well above the recommended dietary allowance (RDA) for protein doesn’t negatively impact kidney function in people without pre-existing conditions.
Some research even suggests that higher protein intake may support better blood sugar regulation and body composition.
Takeaway: Unless your doctor gives you a specific medical reason to limit protein, you’re safe to eat high-protein meals, even if they look a little intense.
3. “You need a protein shake right after your workout or it doesn’t count.”
Let’s be honest, the “anabolic window” is a little overhyped.
Yes, timing your protein intake around your workout can be helpful, but it’s not nearly as strict as the old “30-minute window or you wasted your lift” narrative suggests.
Muscle protein synthesis stays elevated for hours after training. In fact, getting enough total protein across the entire day matters a whole lot more than slamming a shake the second you re-rack your last set.
If you had a protein-rich meal an hour before training, you’re already in a great place. If you train fasted, a post-workout shake is smart, but it’s not magic.
Takeaway: Prioritize hitting your daily protein target. Pre- and post-workout nutrition can enhance recovery, but there’s no need to panic if you don’t chug your shake in the locker room.
4. “Animal protein is always better than plant protein.”
Animal proteins tend to have higher bioavailability and all essential amino acids in ideal ratios. That’s true. But that doesn’t mean plant-based proteins are bad or can’t build muscle.
You just need a little more strategy.
Combining complementary plant sources, like rice and beans or lentils and quinoa—ensures a full amino acid profile. And eating a sufficient total amount of protein is still the biggest factor, regardless of source.
Research shows that with careful planning, plant-based diets can support muscle gain and strength just as well as omnivorous diets, especially when total protein and leucine intake are matched.
Takeaway: You don’t have to eat meat to get jacked. You just need to get enough protein from a variety of sources.
5. “If you eat too much protein, it’ll turn into fat.”
Out of all the macronutrients, protein is the least likely to be stored as fat.
Here’s why:
Protein has a high thermic effect of food (TEF). About 20 to 30 percent of the calories from protein are burned during digestion and metabolism. Compare that to carbs at 5 to 10 percent or fats at 0 to 3 percent.
Your body also prefers to use excess protein for building and repairing tissue or oxidizing it for energy, not storing it.
Even in overfeeding studies, people who ate tons of protein didn’t gain more fat. They gained more lean mass.
Takeaway: If you're going to accidentally overeat something, let it be grilled chicken, not cheesecake.
6. “Older adults don’t need as much protein.”
Actually, older adults need more, not less.
As we age, our muscles become less responsive to protein. This is called anabolic resistance. That means older adults need higher doses of protein per meal to trigger the same muscle-building response as younger folks.
Experts recommend at least 1.2 grams of protein per kilogram of body weight per day for healthy aging. Meals with at least 30 grams of high-quality protein are ideal for stimulating muscle protein synthesis in older adults.
Takeaway: Protein becomes more important as you age, not less. If you’re over 50, consider spreading your protein across three meals with at least 30 grams per meal.
7. “You don’t need protein if you’re not trying to build muscle.”
Even if you’ve never touched a barbell in your life, your body still needs protein.
Protein supports:
- Hormone production
- Immune function
- Enzyme activity
- Tissue repair
- Lean body mass maintenance
- Skin, hair, and nail health
Amino acids from protein are used throughout your body every single day, whether you're lifting weights or just living your life.
Takeaway: Protein isn’t just for bodybuilders. It’s for anyone who wants to feel good, stay healthy, and age well.
Final Thoughts: How Much Protein Do You Really Need?
In healthy individuals, higher protein intake is both safe and beneficial.
Whether your goals are performance, physique, or simply feeling better day-to-day, protein is a key player.
So how much should you aim for?
We recommend around 0.8 to 1 gram of protein per pound of body weight per day for most active individuals. If you’re dieting, training hard, or getting older, lean toward the higher end. If you’re just starting out or not training intensely, the lower end still supports basic needs.
Split your protein across 3 to 4 meals per day, make sure each meal has 25 to 40 grams depending on your size, and prioritize high-quality sources like:
- Lean meats and poultry
- Fish and seafood
- Eggs and dairy
- Whey or casein protein
- Legumes, tofu, and tempeh for plant-based diets
You don’t need to obsess. But if you want to feel better, recover faster, and keep your muscle, especially as you age, protein deserves a spot at the top of your priority list.
If all the conflicting info out there has left you second-guessing your nutrition, I get it. I’ve been there too. That’s why I coach 1-on-1 to help people cut through the noise and get a plan that actually works for them.
Whether you're trying to lose fat, build muscle, or just feel more in control of your diet, I’ll help you build a plan around your goals, preferences, and lifestyle. No rigid rules. No shame. Just clear, science-backed guidance and support.
If you're ready to take the guesswork out of your nutrition, I’d love to work with you.
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