Debunking 4 Common Protein Myths

In recent years, protein has become a hot topic in health and wellness circles. According to industry data from Brandwatch, online searches for high-protein foods reached a five-year peak in 2023 and have stayed elevated ever since. This heightened interest has shed light on several myths about protein, leaving many struggling to discern fact from fiction. 

Before diving into the myths, let’s take a moment to understand what protein is and the essential role it plays in our bodies. Proteins are macronutrients made up of amino acids — the building blocks of muscles, skin, hair and nails, as well as hormones, antibodies and cell structures. They are critical for facilitating chemical reactions, supporting DNA and RNA functions, aiding muscle contraction and promoting immune responses. 

As interest increases in protein and what it can do for our health, an unfortunate rise in misinformation has also occurred, leading to needless confusion and uncertainty about how to maximize the benefits of this critical nutrient. To help combat this, let’s tackle four of the most common protein myths.

Myth 1: You Should Eat 1 Gram of Protein Per Pound of Body Weight

This myth, popular among fitness enthusiasts, suggests that everyone needs one gram of protein per pound of body weight. However, the truth is more nuanced. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day — not pounds. To put this in perspective, someone who weighs 150 pounds (approximately 68 kilograms) would need about 54 grams of protein each day to meet their baseline requirements.

Protein needs can vary based on factors like age, activity level and overall health goals. The Acceptable Macronutrient Distribution Range (AMDR) recommends that 10 to 35% of your daily calories come from protein, which provides some flexibility to meet varying individual needs. For those with specific requirements, like athletes or older adults, higher levels of protein may be necessary.

Myth 2: More Protein Equals More Muscle

While protein is essential for muscle growth, eating excessive amounts won’t inherently build more muscle. Beyond a certain point, your body can’t use extra protein for muscle synthesis. Instead, focus on when you eat them: consuming 0.25 to 0.3 grams per kilogram of body weight (roughly 15 to 25 grams) after exercise is optimal for muscle repair and growth. Additionally, spreading protein intake evenly across meals every 3 to 5 hours maximizes its benefits.

Overconsuming protein also has downsides. It may strain kidney function, increase saturated fat and cholesterol intake (if sourced from animal products) and have a significant environmental impact. Animal-based protein production requires more resources than plant-based alternatives, making sustainability another consideration.

Myth 3: Animal Protein is More Easily Absorbed Than Plant Protein

A common misconception is that animal protein is superior to plant protein due to better absorption and utilization. While many animal proteins have a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1 — which represents a high-quality protein providing all essential amino acids — research shows that plant-based proteins are equally bioavailable when consumed as part of a balanced diet. The biological value of protein, which reflects how well the body absorbs and uses it, is commonly determined by its amino acid composition and digestibility. The source of the protein, whether plant- or animal-based, is less of a consideration.

Moreover, plant-based proteins provide additional benefits, such as fiber, antioxidants, vitamins and minerals, which support overall health. These nutrients do not hinder protein absorption; instead, they enhance the nutritional profile of plant-based diets.

Myth 4: You Can’t Meet Your Protein Needs on a Plant-Based Diet

This myth stems from the belief that plant proteins are incomplete. While some plant proteins lack certain essential amino acids, foods like soy, quinoa, and buckwheat are complete proteins. Even so, it’s unnecessary to consume all essential amino acids in one meal. A diverse diet of legumes, nuts, seeds, tofu and whole grains throughout the day ensures adequate protein intake for most people.

In developed countries, most individuals on plant-based diets easily meet their protein needs, as long as they consume enough calories and a variety of foods. By planning meals thoughtfully, anyone can thrive by primarily eating plants.

Don’t Fall for Protein Myths

To stay informed and avoid falling for myths, always be sure to check the credibility of your sources — look for information from trusted professionals like registered dietitians (RDs) or medical doctors (MDs). It’s also important when doing your own research to cross-reference what you discover with reputable guidelines and studies. 

Protein is vital for human health, and it’s important to pursue accurate information when seeking to learn more. By avoiding these common myths, you can make more informed choices throughout your health and wellness journey.