Ask anyone about protein, and you’re sure to get a host of opinions. Some range from “you can never have too much” to “I hear that’s bad for you.” But you’ll find few are actually based in science and research.
That’s why we’ve put together our list for the top protein myths nutrition fans like you need to know. Read on to learn about protein absorption rates, protein and kidney health, and more.
Myth #1: You can only absorb 30 grams of protein per meal
One of the most common myths about protein is that your body can only absorb a certain amount of protein at any given time. This is most commonly cited as somewhere in the range of 20-30 grams of protein per meal.
But this is simply not true: while the quality of your protein source can influence its rate of digestion[1], virtually all of the protein that you eat can actually be absorbed[2] by your body. So even if you eat a really high-protein meal that contains 100 grams of protein, your body will absorb almost all of it.
The kicker here: “absorption” is not the same thing as “usage for building muscle". It’s important to make a distinction between the two, because how much protein your body can absorb is really only half the story.
In nutrition science, “absorption” describes the amount of protein that is delivered to your circulatory system after digestion. But not all of that protein is used for muscle growth, and the amount that does will depend on your weight and fitness level.
In other words, your body may indeed absorb the entirety of the aforementioned 100 grams of protein that you ate. However, some of it will go to other physiological processes like energy production. The great news, though, is essentially there is no maximum amount of protein absorption per meal.
Case in point: one study[3] estimated that the benefits of protein consumption for bodybuilders “maxes out” somewhere between 0.4-0.6 g/kg of body weight over the course of three-six meals a day. Translated to pounds, that would be somewhere between 0.18-0.27 g/lb of body weight
This means that someone who was about 180 lbs might benefit most from getting about 30-50 grams of protein per meal.
Again, they would absorb virtually all of the protein they ate even if they ate above this threshold. Of course, the excess would simply go to other bodily processes.
If you’re looking to boost your protein intake at mealtime, there’s little risk in maximizing your intake to your comfort. Follow your nutrition plan per your registered dietitian’s recommendations. We’re confident in the findings that you won’t hit some mythical level of “maximum protein absorption per meal.”
Myth #2: You absolutely NEED 1g of protein per pound of body weight to gain muscle
Some fitness buffs swear by the formula of eating 1 gram of protein per pound of their body weight to make gains.
To be fair, there isn’t anything inherently bad about eating this much protein. In fact, 1g of protein per pound can certainly help you build muscle if that’s your end goal. But that amount is really high for many people who aren’t used to eating that much protein. More importantly, you don’t actually need to consume that much to gain muscle.
Instead, there’s plenty of scientific evidence that points towards a slightly lower protein recommendation: about 0.7-0.8 grams per pound of body weight. Research[4] has shown this is a sufficient amount of protein to eat per day for maximizing muscle protein synthesis, even among high-level athletes.
Again, higher levels of protein consumption aren’t bad either. The same research saw that higher protein consumption had its own merits, especially when cutting fat. But it isn’t a necessity.
The key here isn’t to just load up on as much protein as you can. Instead, it’s to get enough high-quality protein and total calories per day for muscle synthesis.
Going above and beyond by eating an extraordinarily high amount of protein isn't advisable. And it doesn’t necessarily translate[5] to more muscle building benefits. Just remember: more isn’t always better in this case.
Myth #3: Consuming more protein damages your kidneys
Another protein absorption myth is that protein can damage your kidneys when you have too much of it. This myth inspires people to limit their protein intake for fear of causing serious health complications.
One of the most common questions in the nutrition field is: “is protein bad for your kidneys?” And it’s perhaps understandable where this protein absorption myth originated from.
This idea may come from the fact that protein digestion results in the production of urea. The body produces urea to get rid of excess nitrogen during digestion. Our kidneys are in charge of filtering out urea from your blood and excreting it through the urine. In addition, some observational studies[6] have found an association between kidney function decline and high-protein diets.
But the truth of the matter is there isn’t a ton of good clinical evidence to support this notion. As long as the person is healthy and doesn’t have any pre-existing issues with their kidneys, their organs are likely safe.
For example, this 2016 crossover trial study[7] evaluated the effects of very-high protein consumption on kidney function. The study was comprised of healthy, resistance-trained adults who already ate diets fairly high in protein to begin with. The participants ate their regular amount of protein (2.6 g/kg of body weight) each day for eight weeks, then switched to a high protein intake of 3.3 g/kg for another eight weeks.
Researchers took measurements of various health biomarkers throughout. Metrics included measurements indicative of kidney function like glomerular filtration rate, creatinine, albumin, and blood urea nitrogen levels. The researchers found that there were no differences in kidney function between the participants’ consuming “normal” and “high” protein diets!
Even better, critical organ function was noted. Though the participants had high protein intake at baseline (~2.6g/kg of body weight), negative effects were not seen. Specifically, they did not present with dysregulated kidney function at baseline.
A major caveat here, though, is that we’re referring to adults who are healthy and have no pre-existing kidney issues. Someone who already has issues with their kidneys may not be able to handle a high-protein diet. In cases like this, it’s best to consult with your doctor.
But ultimately, can you eat too much protein? The research says no.
Myth #4: Supplemental protein is different from protein from food
Another common myth about protein is all about sources. Specifically, there are those that claim protein powder is somehow more dangerous than protein found in whole food sources. Moreover, the myth perpetuates that you should limit the amount of protein powder you consume per day. Let’s unpack this.
The idea that whole foods are “better” than supplements has its merits. Whole foods do generally include more nutrients, like fiber, that aren’t found in concentrated supplements.
But when it comes to protein itself, protein is protein. The protein found in supplements is the exact same kind of protein that’s found in its whole food counterpart. It’s just more concentrated than when in its natural form.
There are certainly different kinds of protein found in different food sources.
For example, whey protein, which comes from the whey component of milk, is a complete protein. This means it has all essential amino acids that your body can’t make on its own. Meanwhile, pea protein is an incomplete protein, meaning that it does not have all nine essential amino acids. So the actual source of protein does matter.
Even further, there’s evidence[8] that animal protein may be superior to plant proteins when it comes to muscle gains.
Given that caveat, it is still possible to build muscle from a plant-based diet. As long as you eat a sufficient amount of total protein and consume from a wide variety of sources, you're covered.
At the end of the day, the protein that you’re getting from your whole food source is the same type of protein that you’re getting in your protein powder. This logic stands whether it’s whey, casein, pea, soy, et cetera.
Myth #5: Protein makes you bulky or overly muscular
The last protein myth is more about aesthetics than it is about body health. Specifically, it's the fear that protein can make you bulky. This fear is found especially with women or for people looking to achieve a leaner, cut physique.
If you’re concerned about getting “too big” from taking a sports nutrition supplement, rest assured: that protein shake isn’t enough on its own to make this happen.
We’ve already established here that protein is critical for repairing muscle tissue and spurring growth. But huge, “bulky” muscles are not solely the products of weightlifting and/or protein consumption. You’ve also got to factor in genetics, hormones, and total calorie consumption, and years of hard training.
Let’s look at the hormone issue, for example.
Testosterone, a sex hormone, is present in both men and women, but much more so in men. Testosterone[9] is also hugely important for muscle growth and maintenance. While estrogen, one of the primary sex hormones in women, is also anabolic, this can contribute to very different kinds of muscle growth in men vs. women.
Another thing: there’s evidence[10] that eating a high-protein diet can actually increase both muscle growth and fat loss. This finding is noted when in conjuction with regular exercise. When paired with the right exercise plan, people actually often find themselves looking leaner and more athletic!
The bottom line here: protein is not something to be feared. In fact, adequate protein intake can help you gain muscle mass when combined with the right diet and exercise regimen. However, it isn’t likely to make you bulky in and of itself.
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To learn more about health and nutrition research, check out the latest articles on our blog.
References
1. (2017) Personalizing protein nourishment, Critical Reviews in Food Science and Nutrition, 57:15, 3313-3331, DOI: 10.1080/10408398.2015.1117412
2. (2018) How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution, Journal of the International Society of Sports Nutrition, 15:1, DOI: 10.1186/s12970-018-0215-1
3. (2014) Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation, Journal of the International Society of Sports Nutrition, 11:1, DOI: 10.1186/1550-2783-11-20
4. (2011) Dietary protein for athletes: From requirements to optimum adaptation, Journal of Sports Sciences, 29:sup1, S29-S38, DOI: 10.1080/02640414.2011.619204
5. Areta, José L et al. “Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.” The Journal of physiology vol. 591,9 (2013): 2319-31. doi:10.1113/jphysiol.2012.244897
6. Cirillo, Massimo et al. “Protein intake and kidney function in the middle-age population: contrast between cross-sectional and longitudinal data.” Nephrology, dialysis, transplantation : official publication of the European Dialysis and Transplant Association - European Renal Association vol. 29,9 (2014): 1733-40. doi:10.1093/ndt/gfu056
7. Antonio, Jose et al. “The effects of a high protein diet on indices of health and body composition--a crossover trial in resistance-trained men.” Journal of the International Society of Sports Nutrition vol. 13 3. 16 Jan. 2016, doi:10.1186/s12970-016-0114-2
8. Lim, Meng Thiam et al. “Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients vol. 13,2 661. 18 Feb. 2021, doi:10.3390/nu13020661
9. Gharahdaghi, Nima et al. “Links Between Testosterone, Oestrogen, and the Growth Hormone/Insulin-Like Growth Factor Axis and Resistance Exercise Muscle Adaptations.” Frontiers in physiology vol. 11 621226. 15 Jan. 2021, doi:10.3389/fphys.2020.621226
10. Antonio, Jose et al. “Effects of Dietary Protein on Body Composition in Exercising Individuals.” Nutrients vol. 12,6 1890. 25 Jun. 2020, doi:10.3390/nu12061890
