May 12, 2025 Madhura Mohan

5 Common Protein Myths Debunked

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rotein is the most discussed topic in the health and fitness space—and for good reason. As the world of fitness trends, principles, and diet recommendations is flooded with advice, it's easy to be befuddled about what to trust.

Between muscle-building hype and health scare headlines, protein has been associated with so much misinformation, that it's hard to know what is sincerely based on facts. Everyone has an opinion on protein—but not everyone's opinion is based on facts or evidence.

We’re going to debunk the noise in this blog. We will examine the most discussed myths about protein—along with real, evidence-based information so you can make proper nutrition choices and build a plan that supports your fitness and health goals.

THE BASIC OF PROTEIN

Before debunking the myths, let’s get some basic info on what protein does in the body.

• Protein is one of the major macronutrients that is made from building blocks called amino acids. Amino acids are involved in various processes in the body.

• Protein builds and repairs muscle and prevents muscle loss.

• Protein is part of the process of producing enzymes and hormones.

• Protein builds the immune system through the production of antibodies.

• Protein aids in metabolism and helps you feel full.

• Protein is vital for growth and development.

• Protein helps maintain fluid balance and pH balance.

MYTH 1: MORE PROTEIN EQUALS MORE MUSCLE

Many people have a weird belief that simply eating tons of protein will get them closer to building bigger muscles, but that’s not how muscle-building works. We’ll explain how this is a myth:

Muscle building requires more than just protein
Muscle growth happens through progressive overload – you need resistance training to stimulate muscle fibers. Strength training creates micro-tears in muscle fibers, and protein helps repair and rebuild them – but the stimulus must come first. Without the stimulus, your body has no reason to build more muscle, no matter how much protein you consume.

Your body can use only a certain amount of protein
Once your body’s daily protein needs are met (The recommended daily allowance of protein for a healthy adult is 0.8g to 1g per kg body weight), your body doesn’t store excess protein the way it stores carbs or fats. The surplus protein will either get burned for energy or excreted.

Balance is the key: Regular protein intake should be paired with regular resistance training, progressive overload, adequate calories, and recovery. Carbs and fats matter too – carbs fuel workouts, fats support hormone production and protein repairs muscle tissue.

FACT: More protein doesn’t equal more muscle growth.

MYTH 2: PROTEIN DIETS DAMAGE KIDNEYS

This is one of the biggest bad labels on protein that has been floating around for years. This myth scares people away from eating the protein they need; this claim is not supported by science. Here’s why the myth doesn’t hold up:

Healthy kidneys can handle protein
Your kidneys are designed to filter waste efficiently. Research shows that high protein intake does not impair kidney function in healthy individuals.

The confusion comes from existing kidney disease
People with existing kidney disease need to limit their protein intake because the kidneys struggle to filter waste efficiently. This has led to the false assumption that protein harms kidneys in healthy people too – which isn’t the case.

Athletes and bodybuilders consume high protein for years
Many lifters, athletes, and active individuals consume more than the recommended daily protein intake with no negative impact on kidney function. Long-term consumption of high-protein diets (at 2g per kg of body weight) in healthy individuals has not shown any harmful effects.

FACT: High-protein diets won’t cause damage to kidneys in healthy people. The key is to stay well hydrated while on a protein diet.

MYTH 3: PLANT-BASED PROTEIN IS INFERIOR TO ANIMAL PROTEIN

Many people think animal protein is better than plant protein, but here’s where the myth breaks down.

Protein quality depends on amino acids, not the source
Animal protein is complete in that it includes all essential amino acids, and most plant proteins do not contain all nine essential amino acids in appropriate ratios. However, if we combine plant protein sources, those combinations can form complete proteins (e.g., rice and beans or lentils and quinoa). Plant protein sources such as quinoa, soy, buckwheat, and chia seeds also provide all essential amino acids.

Research supports muscle growth with Plant-protein
Studies show that properly planned plant-based diets support muscle building just like animal-based proteins.

Plant-based proteins are packed with additional nutrients
Plant proteins may also be packed with fiber, antioxidants, vitamins and minerals and they are often low in saturated fats, which can boost heart health, promote gut health and lower inflammation.

FACT: Plant-based proteins are not subpar – they just need to be complemented and should aim for a bit higher intake to ensure all essential amino acids are consumed and optimal protein intake occurs. Athletes do well on plant protein under a balanced diet!

MYTH 4: PROTEIN SUPPLEMENTS ARE MUST TO GET OPTIMAL RESULTS

With the booming supplement industry, many people think they are required to use protein supplements to build strength and reach optimal levels of fitness. While nutrition does play a huge role in achieving your fitness goals and supplements can have a positive impact on your results, using supplements is not required to make progress.

Whole foods offer more than just protein
Eggs, meat, fish, lentils, dairy, nuts, and quinoa offer natural protein along with healthy fats, fiber, and minerals that powders often lack. No research has indicated the need for supplements over whole foods.

Supplements are convenient, not essential
Supplements help when meeting daily protein intake is challenging (when your appetite is low, when you’re short on time, when travelling, when you’re struggling to get enough protein from whole food sources. If you’re consuming enough protein through real foods, supplements are not required.

Your results depend on total protein intake, not the source
As long as you are hitting the daily protein intake goals, whether it comes from supplements or whole foods, makes no difference in terms of muscle growth or fat loss.

FACT: Protein powder is definitely not essential for muscle development, a normal diet with enough protein from whole foods works just as well.

MYTH 5: PROTEIN IS NECESSARY ONLY FOR BODYBUILDERS

This is one of the most misleading beliefs about protein. While bodybuilders do need more protein, they’re not the only ones who benefit from it. Here’s why this myth is flat-out wrong:

Protein is vital for all bodily functions not just for muscle growth
As explained earlier, protein takes care of so many different functions in the body, hence it is very wrong to confine protein as just an athlete's need – protein is a human need.

Protein supports healthy metabolism and weight management
Protein increases feelings of fullness and reduces cravings so it is much easier to maintain a healthy weight. To add to that, protein can increase metabolism since it has a thermic effect- which means the amount of energy (calories) necessary to digest and absorb food is higher for protein than for carbs or fat.

Protein is vital as we age
As we get older, we naturally lose muscle mass, getting enough protein helps preserve muscle mass, muscle strength, and mobility well into later life, reducing the risks of falls. Every sedentary individual needs to meet the optimal recommended levels of protein.

FACT: Protein isn’t just for bodybuilders, whether you’re an athlete, gymgoer, office-going individual, homemaker, or just focused on well-being, protein is a daily requirement for everyone.

DISCOVER PURE PROTEIN WITH AS-IT-IS Nutrition

Now that you’ve got the facts straight about protein, it’s time to fuel your fitness journey with AS-IT-IS Nutrition – a brand that stands for purity, transparency, and results.

At AS-IT-IS Nutrition, we believe in keeping our protein clean and real with no artificial additives, fancy flavours, hiding fillers, just high-quality lab-tested protein supplements.

Whether you’re building muscle, recovering faster, or enhancing overall performance, AS-IT-IS provides pure, raw, and effective nutrition to support your journey.

Protein is undeniably essential, but facts matter! Understanding the truth about protein helps you make informed choices rather than falling for marketing hype…

With AS-IT-IS Nutrition, you get nothing but the best! Experience the power of AS-IT-IS protein today…

Reference:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6893534/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/#sec3-nutrients-11-01136

https://pubmed.ncbi.nlm.nih.gov/26797090/

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