Busting Protein & Fitness Myths with Menno Henselmans
TL;DR:
Not all protein advice on YouTube is created equal. In this fun but evidence-packed chat, Dr. Mike and exercise scientist Menno Henselmans bust common myths about how much protein you really need for muscle growth. Spoiler alert: You probably don’t need as much as fitness influencers claim.
Introduction: Not All Protein Myths Are Created Equal
Dr. Mike from RP Strength sits down with exercise scientist Menno Henselmans to debunk some of the most damaging fitness myths—specifically around protein intake. With humor, deep research knowledge, and a healthy dose of sarcasm, the duo cuts through the bro-science to help lifters (and average folks) understand what's actually backed by science.
The Myth of More Protein = More Gains
Many lifters think that sky-high protein intake is the golden ticket to hypertrophy. But according to Menno, most people can get great results with around 0.8 grams of protein per pound of body weight. Anything significantly above that tends to offer diminishing returns.
He emphasizes that the most reliable research—including 45 tightly controlled studies—hasn’t found meaningful muscle gains above this threshold. So why the confusion? Well, some newer meta-analyses have suggested higher numbers, but Menno argues these are often flawed or misinterpreted.
Flawed Studies and Protein Hype
A major issue is that many of these studies don’t control for important variables like calorie intake or nutrient timing. For example, if the higher-protein group is also eating more calories, is it really the protein or just the extra food that helps?
Another common flaw: using average intake without accounting for the wide range of actual intakes among participants. That means the data might not reflect the experience of individuals who are already eating plenty of protein.
Menno also points out that the highest-quality studies—those that strictly control for variables—consistently find no additional benefit above 0.8g/lb. So if you’re slamming shakes all day, you might be wasting time, money, and calories.
So, What Should You Aim For?
Menno recommends aiming for 0.8g of protein per pound of body weight per day, making sure at least 50% of it comes from high-quality sources. Distribute your intake across at least three meals and ensure you get some protein pre- or post-workout.
If you're chasing every last drop of muscle gain and willing to micromanage your nutrition? You might see a small benefit from going higher. But for 99% of people, more isn't better.
Conclusion: Protein Smart, Not Protein More
Don’t fall for the hype. You don’t need to drown in whey shakes or chew through pounds of chicken breast to build muscle. Stick to what works, trust the science, and focus on consistency rather than extremes.
For deep dives into the data, check out the work of experts like Greg Nuckols and the Stronger by Science team—but for most of us, keeping protein simple and consistent is the real win.
