Protein Myth Busting

Protein is an essential macronutrient – it is the second most abundant compound in the human body (after water) and all of our cells and tissues contain protein. Even the name “protein” derives from the Greek work proteios which means “first place”. But even with so much research and knowledge around protein, protein myth busting is still necessary.

Here are 8 protein myths you need to stop believing.

#1 YOU ONLY GET PROTEIN FROM MEAT, FISH, EGGS, AND DAIRY

FALSE! The truth is, you can find protein in plenty of non-animal sources, including beans, pulses, legumes, soy, tofu, and seitan. But this myth is a little more complicated. Some people think that you can only get protein from “protein rich” foods like chicken, eggs, and whey protein shakes. The truth is, almost all foods contain an amount of protein (just as most foods contain an amount of fats or carbohydrates). Using an app like myfitnesspal is a simple way to start “seeing” the protein in almost all foods.

#2 THE MORE PROTEIN THE BETTER FOR MUSCLE GAIN

FALSE! When you consider how important protein is to muscle repair and growth, it makes sense that the more you eat, the more muscle you’ll build. But it doesn’t work that way. Once you have reached the top end of your protein needs, the excess will just translate to extra calories (protein has 4kcals per gram) – and that means fat gain, not muscle gain. The ACSM recommends 1.2-1.7g protein per 1kg for muscle gain. (1)

#3 IF YOU DON’T TRAIN, YOU DON’T NEED PROTEIN

FALSE! Sometimes protein suffers from its reputation as a muscle-building superstar. Yes it’s true, if you want to build and retain muscle, you must pay attention to your protein intake. But absolutely everyone needs to eat sufficient protein, from babies to sedentary people to the elderly. In fact, protein becomes more important as you age, due to the cruel effects of sarcopenia. Did you know we lose 1-2% muscle mass every year after the age of 50%? This can be staved off with resistance training and adequate protein intake. (2)

#4 YOU MUST EAT PROTEIN IMMEDIATELY AFTER TRAINING

FALSE! Many people still believe that if they don’t chug a protein shake within minutes f training, they won’t make gains. That’s not quite true. Yes, you should get a reasonable amount of protein (25-35g) within 1-2 hours of training. But it’s not so urgent that you need to risk spilling your protein shake on your car seat. Of course, if you just enjoy having a refreshing protein drink after training, don’t let us stop you!

#5 PROTEIN IS MAINLY FOR MUSCLE GROWTH

FALSE! Protein is made up of amino acids, which are a component of muscle, but are also an important part of bone tissue, tendons and ligaments, hair and nails, your hormones and antibodies, enzymes, and even your cholesterol. It’s also a source of energy. Protein is far more than a muscle-builder.

#6 TOO MUCH PROTEIN IS BAD FOR YOUR KIDNEYS

FALSE (MOSTLY) We’re not sure where this one came from. Of course, excess protein will be a problem if you have an underlying kidney or liver problem (kidneys play a role in managing the extra nitrogen that comes with protein consumption). But for everyone else, there is absolutely no risk in taking in the top end of your protein needs. If you’re worried about too much protein from red meat, just eat a more varied diet, with protein from fish and seafood, lean meat, pulses, beans, legumes, and a good plant-based protein powder like PhD Smart Protein Plant.

#7 VEGETARIANS AND VEGANS WON’T GET ENOUGH PROTEIN

FALSE! It’s true that getting the full range of amino acids is more difficult if you don’t eat animal sources of protein. But that’s where this argument ends. If a vegan or vegetarian eats a wide range of protein foods, and makes smart combinations (like lentils and rice), there’s no need to worry about protein intake. (3)

#8 IT’S FINE TO EAT ALL YOUR PROTEIN AT ONCE

FALSE! (BUT NOT THAT BIG OF A DEAL) If you’re in the habit of eating large amounts of protein in three meals a day, try taking a different approach. The problem isn’t that the body can’t absorb large amounts of protein (that’s a myth, too), but that it’s not optimal for protein synthesis. Try to divide your daily protein macronutrient target into four/five, and have a meal, snack, or shake every three hours or so. (4)

(1) HTTPS://WWW.ACSM.ORG/DOCS/DEFAULT-SOURCE/FILES-FOR-RESOURCE-LIBRARY/PROTEIN-INTAKE-FOR-OPTIMAL-MUSCLE-MAINTENANCE.PDF?SFVRSN=688D8896_2
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060646/
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/
(4) https://pubmed.ncbi.nlm.nih.gov/27086196/