Protein is one of the most talked-about nutrients, but there’s a lot of misinformation floating around. Some people believe protein is only necessary for athletes, while others think consuming it immediately after a workout is essential. Some even claim eating more protein automatically builds muscle or causes weight gain. With so many conflicting messages and a market full of protein products, it can be difficult to separate fact from fiction.
Having worked in nutrition for 27 years, I’ve witnessed these trends evolve. In 1998, daily protein recommendations were around 49 to 63 grams. In the early 2000s, low-carb diets, like Dr. Atkins’, suggested consuming anywhere from 230 to 700 grams per day. Today, experts generally recommend that 10% to 35% of daily calories come from protein—roughly 50 to 175 grams for someone consuming 2,000 calories a day. But how much protein is right for you? Let’s tackle the most common misconceptions.
Myth 1: Only active individuals need protein
Protein plays a vital role in nearly every bodily function, from muscle contraction to digestion. It’s a key component of every cell, especially in skeletal muscle. The National Academy of Medicine recommends healthy adults consume 0.8 grams per kilogram of body weight daily. For someone weighing 165 pounds (75 kg), that’s around 60 grams—even without rigorous exercise.
Research suggests we may need 15% to 50% more than these recommendations to maintain muscle mass and strength as we age. The takeaway: protein matters regardless of activity level.
Myth 2: More protein automatically builds more muscle
Protein supports muscle repair and growth, but exercise—particularly strength training—is essential for building new muscle. The 0.8 grams per kilogram recommendation prevents muscle loss, while active individuals may require slightly more. Increasing protein intake from 0.8 to 0.9 grams per kilogram can aid muscle mass, but consuming more than 1.5 grams per kilogram doesn’t confer extra benefits. Excess protein may simply be stored as fat if not used for energy.
Myth 3: Protein causes weight gain
Moderate protein intake can actually support weight loss and improve body composition. For instance, increasing intake from 60 to 75 grams per day for a 165-pound person is achievable with foods like chicken, Greek yogurt, or lentils.
That said, overeating protein—especially from fatty cuts of meat—adds extra calories and saturated fat, which can lead to weight gain. Choosing lean protein sources like poultry, seafood, and low-fat dairy is the healthier approach.
Myth 4: Timing protein intake is critical
You don’t need to rush to eat protein immediately post-workout. The “anabolic window” can last up to six hours, meaning nutrient timing is flexible. Eating protein before exercise can make post-workout timing less urgent, but if you train on an empty stomach, aim to consume protein soon after. For optimal muscle-building, try to eat protein within about two hours of exercise.
Myth 5: Animal protein is superior to plant protein
While animal proteins contain all essential amino acids, some plant foods like quinoa and soy are also complete proteins. Combining plant proteins—such as rice and beans—can supply all necessary amino acids, making it easy to meet protein needs without relying solely on animal sources.
Myth 6: High protein intake damages the kidneys
For people with healthy kidneys, higher protein intake is safe. Kidneys filter waste effectively, and research shows they handle increased protein without strain. There’s no evidence linking high-protein diets to kidney disease, and protein from chicken, dairy, and plant sources may even support kidney health.
Myth 7: Protein is bad for bones
Protein is essential for bone health throughout life. It supports growth in children and helps maintain bone density in adults, reducing the risk of frailty and osteoporosis. While extremely high protein intakes (above 2.0 grams per kilogram) may impact calcium levels, moderate to high protein intake generally supports strong bones.
Myth 8: Protein supplements are necessary
Most people meet their protein needs through a balanced diet. Supplements can be useful for athletes or those seeking convenience, but many contain additives or excess sugar. Whole foods like lean meat, seafood, poultry, nuts, seeds, and dairy provide high-quality protein along with essential vitamins and minerals.
Bottom line: Protein is essential for everyone—not just athletes—and there’s no single “magic number” or timing rule. Focusing on balanced, nutrient-rich sources and adjusting intake for your lifestyle will support muscle, bone, and overall health throughout life.
