5 Protein Myths That Are Holding You Back

Protein is the most discussed macronutrient in fitness. Unfortunately, it’s also the most misunderstood. Let’s clear up the biggest myths.

Myth 1: Your Body Can Only Absorb 30g of Protein Per Meal

This is the most persistent myth in fitness nutrition. The idea is that eating more than 30g of protein in one sitting is “wasted” because your body can’t use it.

The truth: Your body can absorb virtually all the protein you eat. What varies is the rate of absorption. Whey protein absorbs at about 10g/hour, while slower proteins like casein or whole foods take longer. Your body simply takes more time to process larger amounts – it doesn’t throw the excess away.

A 2018 study published in the Journal of the International Society of Sports Nutrition confirmed that total daily protein intake matters far more than per-meal distribution.

Bottom line: Eat your protein however it fits your schedule. Two meals with 75g each is just as effective as five meals with 30g each.

Myth 2: High Protein Damages Your Kidneys

This myth comes from the fact that people with existing kidney disease are often advised to limit protein. Somehow, this became “protein causes kidney damage” in popular culture.

The truth: In healthy individuals, there is zero evidence that high-protein diets cause kidney damage. A 2016 meta-analysis in the British Journal of Sports Medicine found no adverse effects of high protein intake (up to 3.5g/kg) on kidney function in healthy adults.

Bottom line: If your kidneys are healthy, eat your protein without worry.

Myth 3: You Need Protein Immediately After Your Workout

The “anabolic window” – the idea that you must consume protein within 30 minutes post-workout or lose your gains – has been largely debunked.

The truth: The post-exercise anabolic window is much larger than 30 minutes. Research shows that protein consumed within several hours of training is equally effective. What matters most is hitting your daily protein target.

Bottom line: Don’t stress about chugging a shake in the locker room. Just make sure you eat a protein-rich meal sometime within a few hours of training.

Myth 4: Plant Protein Is Inferior to Animal Protein

This one has a kernel of truth but is mostly misleading.

The truth: Most individual plant proteins are lower in one or more essential amino acids compared to animal proteins. However, when you eat a variety of plant proteins throughout the day, you easily get all essential amino acids. You don’t even need to combine them in the same meal.

The real difference is caloric efficiency: you need more food volume to hit 150g of protein from plants than from chicken. But the protein itself works just as well for building muscle.

Bottom line: Plant-based athletes can absolutely build the same muscle – they just need to be more intentional about variety and quantity.

Myth 5: More Protein Always Means More Muscle

If 2g/kg is good, 4g/kg must be better, right?

The truth: Research consistently shows that protein intake above ~1.6-2.2g/kg of bodyweight does not provide additional muscle-building benefits. The extra protein simply gets used for energy (calories) rather than extra muscle synthesis.

Bottom line: For most people, 1.6-2.0g per kilogram of bodyweight is the sweet spot. Going higher won’t hurt, but it won’t help your muscles either – and those calories could come from carbs or fats that fuel your performance.

Track It to Know It

The easiest way to make sure you’re hitting your protein targets is to actually track it. ShredSheet shows your protein intake in real-time throughout the day, so you always know where you stand.

Download ShredSheet and take the guesswork out of your nutrition.