One of the primary macronutrients you should focus on if you want to gain muscle or lose fat is protein. However, there are a lot of myths about this nutrient with all of the information that is out there.
These are the top five protein-related myths that nutritionists have debunked.
1. Only about 30 grams of protein can be absorbed by the body each meal
A common misconception is that the body can only absorb and use up to 30 grams of protein at a time. However, compared to a dose of 25 grams, a 2023 study discovered that a dose of 100 grams of protein stimulated noticeably stronger and longer-lasting anabolic responses, or the process of building new muscle tissue.
This indicates that, particularly during times of elevated physical or metabolic stress, the body can handle and utilize higher amounts of protein in a single meal.
The building blocks of protein, amino acids, are utilized not only for muscle growth but also for hormone regulation, enzyme production, tissue repair, and immune system support. You don’t have to restrict yourself to 30 grams of protein per meal, but that doesn’t mean you have to eat a lot of it.
Related: How Much Protein Can Your Body Absorb In One Meal
2. Older adults do not need much protein
Contrary to popular belief, older adults do not require as much protein as younger adults. In fact, older adults’ muscle mass and bone health may suffer from a low-protein diet.
Anabolic resistance is the term for the natural loss of muscle mass that occurs as we age and the inefficiency with which our bodies react to protein.
Therefore, in order to reap the same benefits, older adults require more protein. For general health and physical function, people over 65 should consume 1.0 to 1.3 grams of protein per kilogram of body weight per day, according to studies; individuals who engage in strength training may require even more.
Related: The older you are, the more protein you need to maintain and build muscle mass
3. Protein intake is mandatory immediately after a workout
Although consuming a protein-rich meal or drinking a protein shake right after working out can promote muscle growth, research indicates that daily protein intake is still the most crucial factor.
For the majority of people, strength training combined with a daily protein intake of 1.6 to 3.3 grams per kilogram of body weight is the most efficient way to increase muscle mass.
A 2025 meta analysis says that adequate total daily protein intake combined with strength training is the key driver of muscle mass and strength growth for most people, not the precise timing of intake.
4. High-protein diets damage the kidneys
There is a misconception that a high-protein diet damages the kidneys. While it is true that high protein intake increases the production of nitrogen waste that the kidneys must filter, this is not harmful for healthy people.
There were studies done, that have shown that high consumption of protein, even multiple times higher that the recommended doses, are safe in healthy individuals.
However, people with kidney diseases should limit their daily intake to preserve kidney function.
5. The recommended daily intake is a target you should aim for
Currently, 0.8 grams of protein per kilogram of body weight is the recommended dietary allowance (RDA). Contrary to popular belief, this is not the “optimal” amount to aim for.
In actuality, the RDA is the bare minimum of protein required to fulfill the body’s amino acid needs and stop muscle atrophy.
To maintain general health, the majority of people require much more protein. According to research, individuals who exercise frequently should eat between 1.2 and 2.0 grams of protein per kilogram per day to maintain muscle mass; those who are actively trying to gain muscle may require even more.
Related: How much protein do you need to build muscle ?
6. You can get enough protein only from meat
Although it is true that most plant-based proteins are considered “incomplete” sources because they lack one or more essential amino acids, it is certainly possible to get all the protein you need from plant sources.
If you follow a plant-based diet, you should include a variety of plant protein sources in your meals and snacks to meet your daily needs.
Some excellent but often overlooked plant-based protein sources include fortified soy alternatives, beans, peas, and lentils. Consider adding more of these foods to your diet to boost your protein intake.
7. High protein intake is bad for bones
There was an old theory that stated that protein causes calcium to leach from the bones to balance body acidity. However, studies have debunked that theory.
Protein is essential for bone health; it makes up about 50% of bone volume and one-third of bone mass.
Insufficient protein intake can lead to low bone mineral density and increase the risk of fractures and diseases such as osteoporosis. Studies show that protein intake above the currently recommended daily intake is beneficial for bone health and may protect against bone loss and osteoporosis.
8. Protein is important only for active people
Although it is true that physically active people need more protein than those who lead a sedentary lifestyle, protein is essential for everyone, regardless of activity level.
Protein has many roles beyond building muscle.
Protein is essential for satiety, maintaining a healthy body weight, immune function, hormone and enzyme production, and the structure of organs in everyone, regardless of whether they exercise.
Recent research suggests that healthy adults should consume between 1.0 and 1.2 grams of protein per kilogram of body weight daily, regardless of their level of physical activity.
Related:
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