5 Lesser known myths about protein that are worth knowing

Protein is one of the most talked-about nutrients, but it’s also surrounded by a lot of confusion. Here are five common myths about protein that deserve to be cleared up:


Body needs too much protein
While protein is important for muscle growth, more isn't always better. Your body can only use a certain amount at a time, generally about 20–30 grams per meal. Beyond that, the excess is either stored as fat or simply excreted.


Only animal protein is needed
Many people believe that only meat, eggs, and dairy offer complete proteins (containing all essential amino acids). However, plant-based options like quinoa, soy, and buckwheat are also complete proteins, and combining foods like rice and beans can meet all your needs easily.


High-protein is bad for kidneys
For healthy individuals, there’s no strong evidence that eating more protein harms your kidneys. The concern mostly applies to people who already have existing kidney disease. For most people, a high-protein diet is safe and even beneficial when balanced properly.


Eat protein only after a workout
While post-workout protein is important for recovery, your body needs consistent protein intake throughout the day to build and repair tissues. Having a good source of protein at every meal is more effective than overloading right after exercise.


Plant Proteins are not so good
Plant proteins may digest a little differently, but they are not "inferior." With a little planning, a plant-based diet can easily meet and even exceed protein needs, offering added benefits like fiber, antioxidants, and lower saturated fat.