Talk to a handful of people about protein, and the odds are good you’ll hear plenty of contradictory statements. There are certain misconceptions about protein that just won’t go away. Allow us to set the record straight.
But first, it’s important to understand why protein matters. Protein is one of three macronutrients — along with carbohydrates and fats — that you should eat daily. It is essential to survival, but many myths remain about this macronutrient.

A lot of people tend to think that consuming too much protein can damage your kidneys, but that’s not necessarily true. While it’s true that a high-protein diet can worsen kidney disease if you already have it, healthy kidneys shouldn’t be affected by consuming 3 grams of protein per kilogram of one’s body weight on a daily basis.



As further proof, think about kidney donors who suddenly have one kidney. If the protein intake were to cause kidney damage, then shouldn’t the kidney now be overtaxed with having to deal with double the protein? But no, they’re completely fine and healthy. So if you’re a healthy person, you shouldn’t have to worry about damaging your kidneys as long as you’re not consuming an outrageous amount of protein daily.

There’s a lot of debate over how much protein the body can actually digest in one sitting, with some claiming that the limit is 30 grams. However, this notion is incorrect. Your body will eventually break down and use all the protein you eat, one way or another. If you’re specifically looking to optimise muscle protein synthesis, then aim to consume 0.5g of protein per kg of body weight per meal.

If you want to ensure your body is getting the protein it needs to build muscle, it’s important to consume protein around your workout. A protein-rich meal can have a lasting effect of up to five hours, so if you have a protein shake before working out, your body will still be able to use that protein post-workout.



It’s best practice to evenly spread out your protein intake throughout the day, and having a protein shake can help make that happen if it’s more convenient for you. For instance, try having four protein-rich meals spread across the day.

It’s no secret that broccoli contains protein, but can it really be a better source of this macronutrient than steak? In short, the answer is no. When equal amounts are compared, broccoli has barely any protein in comparison to steak. 100 grams of raw broccoli only has 2.57 grams of protein (4 grams when steamed), whereas 100 grams of T-bone steak has a whopping 27 grams. You would have to eat a lot of broccoli to reach the protein that steak provides in such a small amount.

The common misconception about protein supplements is that it’s some kind of elitist product for bodybuilders and athletes only. Many people think that the only people who drink protein shakes are those people who leave the gym after a workout. But that’s not true! In fact, protein supplements are great for vegans, busy people, and anyone who wants to stay healthy while on the go. You can supplement if your diet isn’t meeting the recommended protein intake of 0.8-1g protein/kg of body weight. It’s a great way to make sure you’re getting enough protein.

The myth originated from the belief that protein caused the formation of acids that broke down bone mass. The reality is that eating adequate amounts of protein is best to support bone health. For older people with osteoporosis, eating more protein supports higher bone mineral density and a slower rate of bone loss. Therefore, higher dietary protein intake does not have any detrimental effect on the bone but likely poses a beneficial effect.

It is totally a myth. Protein does more than just build muscle. It’s a common misconception that protein is only beneficial for those looking to build muscle mass. However, protein is essential for forming tissue structures throughout the body, such as organs, skin, hair, nails, and teeth. Additionally, protein is necessary to produce antibodies, hormones, and other cellular structures.

As we age, our bodies require more protein to maintain muscle mass and strength, bone health, and other essential physiological functions. Not eating enough protein can exacerbate age-related muscle loss or sarcopenia, so it’s important to ensure you get enough dietary protein as you age.

According to the dietary recommendation for macronutrients, the average adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, your specific intake may differ depending on whether you are underweight or overweight. The idea is that protein intake should be done based on your target body weight and your current body weight.

For example, take an obese individual weighing 145 kg. If we go by the general body weight-based calculation, 145 kg x 1g protein = 145g of protein per day. However, this much protein is not necessary for an obese person.

There are a lot of myths about protein that aren’t based on any facts. While protein is important for your body to build muscle and create hormones, overconsuming protein doesn’t make your diet healthier. However, now you have the evidence you need to get the greatest benefits from the protein you eat in terms of health, wellness and fitness.