A lot of people aren’t enough protein. There are many myths about it, such as kidney disease and bone loss. If you’ve been keeping your protein low and want to build and maintain lean muscle, then stay tuned. I’m going to squash these common myths about this essential macronutrient!

Myth: It’s Only for Muscles

When thinking about protein, the image of bodybuilders and heavyweights usually comes to mind. While protein is essential for increasing muscle mass, it’s also required for other things, too. Bones, joints, ligaments, tendons, hair, nails, skin, enzymes, blood, and hormones all require protein. Or, more specifically, amino acids, which make up protein. And unlike fat and carbs, the body doesn’t store it, so it always needs a steady supply. Protein is often referred to as the building block of life because it gives structure and function to every cell in the body. [1]

Myth: Too Much is Bad for the Kidneys

A lot of people claim that eating high protein damages the kidneys, but the truth is somewhere in the middle. While the statement isn’t wrong, it doesn’t apply to most people. Why? Because the only instance when a high protein intake would do more harm than good is when someone already has kidney disease. Otherwise, there’s no evidence showing that, in normal, healthy people, high protein causes damage to the kidneys. By the way, people with kidney disease are dealing with the inability to properly remove the buildup of waste and fluid in the bloodstream. Protein isn’t the only thing they need to regulate. There’s sodium, potassium, calcium, phosphorus, and water. [2] [3] [4]

Myth: High Protein Weakens Bones

Another fear-mongering claim. The theory goes that too much protein makes the body acidic, causing it to leach minerals and calcium out of the bones to make the body more alkaline. A few studies have debunked this line of thinking. In a long-term, 9-week study, a high-protein diet had no effect on calcium excretion in the bones and improved hormones like IGF-1 that support healthy bones. And in a recent review, increased protein not only didn’t harm the bones but actually was shown to improve them! So, contrary to popular belief, protein improves bone density, lowers the risk of fractures, and keeps them strong. [5] [6]

Myth: Americans Eat Enough Protein

From Today’s Dietitian, “According to the 2015-2020 Dietary Guidelines for Americans, while it’s true that many (60%) Americans exceed their recommendations for protein intake, based on servings, a significant percentage (40%) falls short. And, as dietitians know, the recommended protein intake isn’t the same number for everyone… Plus, research is increasingly finding that the term ‘adequate’ isn’t the same as ‘optimal’- the RDA is defined as the level of protein required to offset deficiency in 98% of people but may do little to help maintain or build muscle mass.” Just because you’re eating an average amount of protein doesn’t mean it’s enough or optimal for your goals, lifestyle, and genes. Many experts recommend eating 1-1.2 grams of protein per kilo o body weight, or 25-30 grams per meal. [7] [8]

Myth: You Must Have Protein ASAP Post-Workout

Bodybuilders call the moment after training the “anabolic window of opportunity.” In a nutshell, it’s a small block of time when you need to refuel. Failure to eat during the anabolic window is said to lead to muscle loss and a workout wasted. Not so fast! To start, there’s zero evidence that shows you need to chug a protein shake after a workout to save your muscles. (Not unless you’re working out fasted- in which case you do need to refuel ASAP!) Muscle also takes 24-48 (sometimes 72) hours to recover fully, so you need to make sure that you’re eating enough throughout the entire day, not only post-workout. [9] [10] [11]

Myth: Protein Powder is the Best Muscle-Builder

Not exactly. Yes, protein powder is an excellent protein source; but it’s not the be-all, end-all muscle-builder. Remember, protein is just amino acids. You can find amino acids in all kinds of foods, from yogurt and eggs to quinoa and lentils. Do you have to use protein powder to get the muscle-building job done? Nope! Think about how our early ancestors did it. There wasn’t a caveman protein shake for them to blend up! If protein powder is something you enjoy or helps you to meet your daily intake, then, by all means, have it! Otherwise, don’t think it’s needed to build muscle. You can absolutely do that without using a single scoop of protein powder.

Myth: The Body Has a Protein Limit

“Eat more than 30 grams of protein per meal, and all the excess will be turned into glucose (sugar) or burned off.” It’s a myth that the body can only take so much protein per meal. Our body controls how quickly or slowly protein moves through the intestines in order to properly absorb it. Researchers have found no difference between eating a day’s worth of protein in one meal versus spreading it out in multiple ones. [12] There’s also a difference between eating protein for performance and for longevity. I doubt that the average person is going to eat the same way an athlete would! Not only that, you have to consider other factors like genetics, age, lifestyle, activity, and hormones. A teenage track athlete is going to need protein differently than a middle-aged, sedentary woman. And as I mentioned before, it’s better that you focus on eating enough protein throughout the day, not just in one sitting. How you get there is up to you. It can be broken down into 3 meals only or 3 meals plus a few snacks. Again, do what works for you!

And there you have it, everyone! I hope these myth-busters have squashed your fear of protein. What do you think? Have you heard of these? Share your thoughts with me in the comments!

Sources:

[1] https://www.webmd.com/men/features/benefits-protein#1
[2] https://www.ncbi.nlm.nih.gov/pubmed/27807480
[3] https://www.ncbi.nlm.nih.gov/pubmed/8629624
[4] https://www.kidney.org/atoz/content/nutrikidfail_stage1-4
[5] https://www.ncbi.nlm.nih.gov/pubmed/15001604
[6] https://www.ncbi.nlm.nih.gov/pubmed/28404575
[7] https://www.todaysdietitian.com/newarchives/0419p30.shtml
[8] https://www.ncbi.nlm.nih.gov/pubmed/22139564
[9] https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
[10] https://greatist.com/fitness/do-my-muscles-need-two-days-recover#How-long-a-rest-is-optimal?-
[11] http://www.ncbi.nlm.nih.gov/pubmed/21572353
[12] https://www.ncbi.nlm.nih.gov/pubmed/10867039