Protein Myths Debunked: Separating Fact from Fiction

Within the health and wellness landscape, fiction can commonly obstruct fact. In the case of protein, sentiments abound that suggest protein is the culprit behind various health issues, ranging from kidney damage to weight gain.

However, claims like these rarely have scientific merit.

For that reason, we’re busting the most common protein myths below.

Myth 1: Protein Can Impact Kidney Health in Healthy People

Some believe that elevating protein intake may strain kidney function, impeding its ability to effectively eliminate the byproducts of protein metabolism, particularly nitrogen.

The Facts: This myth stems from concerns about the kidneys' ability to handle increased waste products from protein metabolism. While it is true that individuals with pre-existing kidney problems need to manage their protein intake carefully, studies have shown that healthy individuals can handle higher protein intake without adverse effects on kidney function.

The kidneys are designed to adapt to varying levels of protein consumption, and there is no substantial evidence to suggest that high-protein diets harm them in healthy people.

Myth 2: A High-Protein Diet Can Cause Bone Loss

In the ‘90s, studies suggested that increased protein ingestion may decrease calcium levels, causing bone loss. The hypothesis was that high protein consumption increases the acid load in the body, prompting calcium to be leached from the bones to neutralize the acid. However, more recent and comprehensive research has debunked this myth.

The Facts: A recent systematic review has found that high-protein diets (90 grams or more) do not adversely affect bone health. In fact, protein may be essential for bone health. It may provide the necessary building blocks for bone matrix and support muscle strength, which, in turn, can help maintain bone density.

Additionally, studies have shown that adequate protein intake, especially when combined with calcium and vitamin D, can actually enhance bone health and promote healthy joints. That said, more research is necessary.

Myth 3: The Body Can Only Absorb 30 Grams of Protein Per Meal

For some time, this protein absorption myth stated that the body could only absorb 30 grams of protein at a time. This idea led to the notion that consuming more than 30 grams in a single meal would be wasteful, as the excess protein would supposedly be excreted or stored as fat.

The Facts: The body's ability to absorb and utilize protein is more complex than a simple fixed limit per meal, and studies suggest that it's virtually unlimited. While it's true that there are practical limits to the body’s protein turnover, this does not mean that any protein beyond 30 grams is wasted. Protein digestion and protein absorption is a gradual process, and the body can continue to absorb and utilize protein over several hours. That said, evidence suggests that an intake of 20 to 25 grams of protein is optimal for maximum muscle synthesis. Protein beyond this amount may be used for energy or toward other body tissues.

Myth 4: Protein Creates More Muscle

Some believe that simply increasing their protein intake will help build muscle, but protein intake alone isn’t enough.

The Facts:While eating protein can help build, repair and maintain muscles, simply consuming more protein does not guarantee muscle gain. Building muscle also requires resistance training and an overall balanced diet. The body can only use a certain amount of protein for muscle synthesis at any given time. Therefore, a well-rounded approach that includes exercise and adequate nutrition is key to muscle gain.

Myth 5: Protein Causes Weight Gain

Increasing protein intake leads to weight gain.

The Facts:Weight gain occurs when there is a surplus of calories, regardless of whether those calories come from protein, carbohydrates or fats. That said, a high-protein diet can actually aid in weight management by promoting satiety and preserving lean muscle mass during weight loss, as well as helping to curb cravings. If you're mainly concerned with how much protein to eat to lose weight, read more on methods and misconceptions before planning out your high-protein diet.

Myth 6: Plant Proteins Are Incomplete and Inferior

Plant-based proteins are incomplete protein sources and cannot provide all the essential amino acids our bodies need.

The Facts: While it's true that some plant-based proteins do not contain all the essential amino acids in the same proportions as animal sources, this does not make them inferior. By consuming a variety of plant-based protein sources, such as beans, lentils, quinoa, nuts, and seeds, you can easily obtain all the essential amino acids your body needs. Moreover, plant-based diets offer additional health benefits, including higher fiber intake and lower levels of saturated fat.

Myth 7: The Timing of Protein Intake is Critical

There is a narrow "anabolic window" immediately after a workout during which you must consume your daily protein to maximize muscle growth.

The Facts:While consuming high-quality protein post-workout is beneficial, the concept of a narrow anabolic window is somewhat exaggerated. Recent studies suggest that your total protein intake over the course of the day is more important than precise protein timing. While it’s still advantageous to have protein soon after exercise, stressing over a strict time frame is unnecessary.

Myth 8: Protein Shakes Are An Inadequate Way to Consume Protein

Protein shakes are often dismissed as an inadequate or inferior protein source, with critics suggesting that protein shakes are unnecessary or not as beneficial as dietary protein sources.

The Facts: Protein shakes — like those that are nutrient-dense — can be a convenient and effective way to meet your protein needs, particularly for individuals with busy lifestyles, athletes or those with higher protein requirements.

Separate Fact From Fiction With INVIGOR8

It can be easy to fall victim to protein myths. However, with the right knowledge, you can make informed choices to create a complete protein routine that benefits your overall health and well-being.

One smart decision? Incorporating an INVIGOR8 Superfood Shake made from our organic superfood protein powder into your diet. Each scoop of this whey protein powder contains 20 grams of protein, as well as essential nutrients and minerals to support cognitive, immune and digestive health.

Plus, this meal replacement protein shake comes in four delicious flavors to satisfy your taste buds and meet your nutritional needs, whether you prefer the rich and creamy taste of chocolate, the refreshing burst of vanilla, the fruity delight of strawberry or the buttery sweetness of caramel.

Shop our stand-alone protein shake powder options or our complete weight-loss kit. Complete your high-protein diet with our whey protein powder today!

Sources:

1. Healthline. Are There Risks Associated with Eating Too Much Protein?
2. Eat Right Pro. The Effect of a High-Protein Diet on Bone Health
3. Journal of the International Society of Sports Nutrition. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
4. Business Insider. You don't need to pound protein right after a workout to maximize muscle gains