8 Protein Myths a Dietitian Wants You To Stop Believing

With all the buzz around protein, it can be difficult to separate fact from fiction. Here are the most common myths about protein, debunked to clear up the confusion around this essential nutrient.

There is a misconception that your body can only absorb and use about 30 grams of protein at a time.

However, a 2023 study found that a 100-gram dose of protein produced a significantly greater and longer-lasting anabolic response (the process of the body building new muscle tissue) than a 25-gram dose of protein.

This means your body can handle and utilize large doses of protein in a single session, especially during times of increased physical or metabolic stress. Amino acids (the building blocks of protein) are used for much more than building muscle. They are necessary for hormonal regulation, enzyme production, tissue repair and immune health.

This doesn’t mean you need to eat large portions of protein at every meal, but you don’t need to limit your protein intake to 30 grams.

Some people think that older people don’t need as much protein as younger people, but that’s not the case. In fact, following a low-protein diet can have negative effects on bone health and muscle mass in older adults.

You lose muscle mass as you age. Additionally, as you age, your body no longer responds as effectively to protein, known as anabolic resistance. For this reason, older adults need to consume more protein to experience the same benefits.

Studies suggest that people aged 65 or older need 1.0 to 1.3 grams of protein per kilogram per day (0.45 to 0.59 grams per pound) for overall health and physical function. Older adults who engage in resistance exercise may need even more protein.

Drinking a protein shake or consuming a protein-rich meal after your workout can boost muscle growth, but studies show that your overall protein intake is most important.

The most effective way for most people to gain muscle is to combine a diet providing approximately 1.6 to 3.3 grams per kilogram (0.7 to 1.5 grams per pound) of protein per day with resistance training. “For most people, adequate total daily protein intake along with resistance exercise is the key factor in gaining muscle mass and strength, not specific timing of protein intake,” said Yi Min Teo, MS, RD, CCSN. Health.

Additionally, some experts recommend spacing high-protein meals at least three hours apart to maximize muscle growth. “Many people consume the majority of their daily protein at dinner. A more balanced approach would be to split protein intake between breakfast, lunch and snacks,” said Kimberley Rose-Francis, RDN, CDCES. Health.

Some people believe that high-protein diets are harmful to the kidneys.

Although high protein intake increases the production of nitrogenous waste, which the kidneys filter, it is not harmful in healthy people. In fact, studies show that protein intake up to five times the recommended dietary allowance (RDA) is safe and has no negative impact on kidney health or function in healthy people.

That said, people with kidney disease may need to reduce their protein intake in order to manage their condition and preserve kidney function.

The RDA for protein is currently set at 0.8 grams per kilogram (0.36 grams per pound). Many people think that the RDA is the “optimal” amount of protein to aim for, but that is not the case. The RDA is actually the minimum amount of protein needed to meet the body’s amino acid needs and prevent muscle loss.

Most people need significantly more protein to maintain their overall health. Research suggests that people who exercise regularly should consume between 1.2 and 2.0 grams per kilogram (0.54 to 0.9 grams per pound) of protein per day to maintain muscle mass. People who are actively trying to build muscle mass may need even more.

While it is true that most plant proteins are “incomplete” protein sources because they lack or are low in one or more essential amino acids, it is possible to get all the protein you need from plant sources.

If you follow a plant-based diet, you should try to include a variety of plant-based protein sources in your meals and snacks to ensure you meet your daily protein needs. “Several excellent, but often under-consumed, plant-based protein sources include soy-enriched alternatives, beans, peas and lentils. Consider diversifying your plate by incorporating more of these foods instead of relying solely on meat,” Rose-Francis said.

It was once thought that high protein intake could cause calcium to leach from bones due to increased acidity in the body. However, this myth has been dispelled.

Protein is essential for bone health. In fact, proteins represent approximately 50% of bone volume and a third of its mass. Under-consumption of protein can lead to low bone mineral density and increase the risk of fractures and bone diseases, such as osteoporosis.

Studies show that protein intake above the current RDA benefits bone health and may protect against bone loss and osteoporosis.

While it’s true that physically active people need more protein than sedentary people, protein is essential for everyone, including people who aren’t active.

Protein does more than help you build muscle. “Protein is vital for satiety, healthy weight management, immune function, hormone and enzyme production and organ structure for everyone, regardless of exercise habits,” Teo said.

More recent research suggests that healthy adults should consume between 1.0 and 1.2 grams per kilogram (0.45 to 0.54 grams per pound) of protein per day, regardless of their level of physical activity.