Protein Myths Busted – How Much Do You Really Need?
From protein bars to high-protein bread, it feels like everything in the supermarket has “extra protein” these days. Social media influencers hype it for weight loss, gym gains, or even just “better health.” But how much protein do we actually need — and can you really have too much? Let’s separate myth from fact.
Myth 1: More Protein = More Muscle
While protein is essential for building and maintaining muscle, eating excessive amounts won’t automatically make you stronger. Muscle growth depends on:
Regular strength training.
Adequate total calories.
Enough rest and recovery.
Fact: Once you hit your daily needs, extra protein is just used for energy (or stored).
Myth 2: You Need to Eat Meat at Every Meal
Animal foods are great sources of protein, but they’re not the only option. Plant-based sources like tofu, tempeh, beans, lentils, nuts, seeds, dairy, and soy products all provide plenty.
Fact: With variety and planning, vegetarians and vegans can easily meet their protein needs.
Myth 3: Everyone Needs the Same Amount
Protein needs vary depending on age, activity level, and health goals.
Average adults: ~0.8–1.0g protein per kg body weight.
Active people or those building muscle: ~1.2–2.0g/kg.
Older adults: often need more to maintain muscle and strength.
Fact: A 70kg active person might need 100–130g daily — but this can look very different meal-to-meal.
Myth 4: You Have to Smash a Shake Straight After Training
Timing matters less than total intake. Yes, having protein soon after exercise can help recovery, but what’s more important is spreading your protein across the day.
Fact: Aim for 20–40g protein at each main meal, not just one big hit.
Myth 5: High-Protein Diets Damage Kidneys
For healthy people, research shows higher protein intakes are safe. The only caution is for people with existing kidney disease — in which case protein should be carefully monitored.
Practical Ways to Boost Protein
Add Greek yoghurt or cottage cheese to breakfast.
Snack on edamame, boiled eggs, or hummus with veg.
Choose protein pasta, quinoa, or legumes at dinner.
If needed, use a protein powder as a convenient supplement.
Final Thoughts
Protein is important — but more isn’t always better. What matters most is meeting your individual needs with a balance of foods you enjoy.