Of the three macronutrients that make up our diet (carbs, protein, and fats), protein often gets all the glory.
And, yeah, it’s pretty magical. Protein is a part of all cell structures (like our organs and muscles), and it helps us build enzymes and hormones, support our immune system, and feel full, says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club . All important things—especially if you’re physically active!
But that doesn’t mean you need to eat chicken breast for every meal of the day. Get your head straight about these protein myths to make sure you’re getting the most benefit out of this muscle-building macro.
Here’s the thing: most Americans are actually getting plenty of protein already. Research shows that the majority of adults—especially men between 19 and 59—are meeting (and often exceeding) the protein RDA through regular meals alone. So before you stress about adding another scoop of powder to your smoothie, let’s break down what’s really true about protein.
Myth #1: More protein is always better.
Exactly how much protein you need per day depends on a few things, like your size, sex, and activity level. But generally, the most you really need is about a gram per pound of lean body mass per day (if you’re working out really hard), says Albert Matheny, M.S., R.D., C.S.C.S., co-founder of SoHo Strength Lab. The key here is lean body mass. So if you weigh 200 pounds and 175 of that is lean mass, you’d need 175 grams of protein per day. (Most gyms or trainers can help you estimate your lean body mass.)
When you eat protein, your body breaks it down into molecules called amino acids, which are then sent to your muscles and tissues where needed. “The body can use about 25 to 30 grams of protein at a time for things like muscle growth and repair,” says Harris-Pincus. For example, a smaller woman who trains a few times can probably utilize about 20 grams at a time, while a larger, active guy may tap out around 35 grams per sitting, says Matheny. Once you’ve fulfilled your body’s needs, any protein you consume is just extra calories.
What the RDA Really Means
Here’s something that trips a lot of people up: the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight isn’t a minimum to exceed—it’s actually the amount that meets the needs of about 97-98% of the population. That’s a pretty big difference! So when you hear “I need more than the RDA,” that’s usually not the case for most folks eating a balanced diet.
“Too much of anything can be a problem,” says Matheny. So eating tons of processed foods like bacon just because they contain protein isn’t a great idea. Look at the food as a whole, not just its protein content. “Get your protein from whole foods instead of processed stuff that comes along with additional calories but few nutrients,” says Harris-Pincus.
Finding Your Sweet Spot
If you’re wondering what your protein target might look like, here’s a quick breakdown based on activity level:
- Sedentary adults: Around 0.8g per kilogram of body weight
- Moderately active folks: About 1.2-1.7g per kilogram
- Serious athletes or muscle builders: 1.6-2.2g per kilogram
- Adults over 65: Around 1.0-1.2g per kilogram (yes, protein needs actually go up as we age!)
The good news? You don’t need to obsess over hitting exact numbers. Just aim to spread your protein across your meals—about 20-30 grams at breakfast, lunch, and dinner—and you’re probably doing just fine.
Myth #2: Protein automatically goes to your muscles.
So now you know that your body can only use about 25 to 30 grams of protein for your muscles and tissues at a time. Anything beyond that is a different story…
Protein is great and all, but it does still have calories—four calories per gram, to be exact. The protein your body can’t use for its primary purpose basically gets broken down like a carb, says Matheny. That means it’s either used for energy or stored as fat. So, hate to burst your bubble, but more protein doesn’t automatically equal more muscle.
It’s all about balance: Too much protein (and calories) and you can still gain weight, says Harris-Pincus. Meanwhile, too few calories (even if they’re all protein) and you won’t build an ounce of muscle, says Matheny. “If you’re not meeting your calorie needs, your body focuses on maintaining the muscle it already has, not building more,” he says.
The Timing Myth Within the Myth
You’ve probably heard about the “anabolic window”—that magical 30-minute period right after your workout when you supposedly need to slam a protein shake or miss out on gains forever. Well, here’s some relief: that’s been pretty thoroughly debunked.
Research shows that your muscles stay responsive to protein for 24 to 48 hours after exercise. What matters way more than rushing to chug a shake in the locker room is hitting your total daily protein target and spreading it relatively evenly across your meals. So if you prefer to wait an hour after your workout to eat, that’s totally fine.
Think of it this way: your body isn’t working on a strict deadline. It’s more like a slow cooker than a microwave—it processes what you give it over time, not in a frantic rush.
Myth #3: Plant proteins aren’t as good as animal proteins.
No two proteins are created equal—but that doesn’t mean they don’t all deserve a spot in your diet. Different protein sources contain different types and amounts of amino acids, and there are nine ‘essential’ amino acids we can only get from food, says Matheny.
“Animal proteins have higher amounts of branched-chain amino acids in amounts that have been shown to support muscle synthesis and growth,” he says. Meanwhile, plant proteins are often lower in branched-chain amino acids or other essential amino acids.
As long as you eat a balanced diet, though, chances are you’re getting all of the aminos you need. The full nutritional picture of a food is more important than how much protein (and how many of which amino acids) it contains, says Harris-Pincus. “Your body needs a variety of foods for a variety of nutrients to prevent disease and keep you healthy all life-long,” she says. Harris-Pincus recommends mixing up your protein sources and incorporating plant proteins (like beans and whole grains) and animal proteins (like chicken and whey supplements).
Related: 7 Protein Sources For Vegetarians
Complete Plant Proteins Do Exist
Here’s something that might surprise you: several plant foods are actually complete proteins all on their own. That means they contain all nine essential amino acids your body needs. These include:
- Quinoa
- Soy (tofu, tempeh, edamame)
- Buckwheat
- Chia seeds
- Hemp seeds
- Spirulina
And even if you’re eating plant proteins that aren’t complete on their own—like beans or rice—combining them throughout the day easily covers all your bases. Classic combos like rice and beans, hummus and pita, or peanut butter on whole grain bread give you the full amino acid picture.
Just because those plant proteins don’t pack as mean an amino acid punch, doesn’t mean they’re not valuable: Plant-based diets not only help protect the body from oxidative stress and inflammation, but also help ward off issues common later in life, like metabolic syndrome and neurodegenerative diseases, according to a review published in Trends in Food Science and Technology.
Plus, recent research from 2024 found that eating more plant protein was actually associated with better odds of healthy aging. So whether you’re fully plant-based or just trying to mix things up, those lentils and chickpeas are doing your body good.
Myth #4: Eating too much protein is bad for your kidneys and bones.
Yes, protein gets processed through your kidneys. But if you have healthy kidneys and eat a balanced diet that includes a sane amount of protein, you’re not going to damage them, says Harris-Pincus. (And by ‘sane amount’, we mean Matheny’s recommendation of one gram of protein per pound of lean body weight per day, or less. Not 300 grams of protein a day.)
What About Pre-Existing Conditions?
Now, there is an important caveat here: if you already have kidney issues, that’s a different conversation. People with existing kidney disease may need to be more careful about protein intake. But for healthy adults? The research consistently shows that higher protein diets don’t cause kidney problems.
And what about your bones? The theory here is that eating too much protein increases the amount of acid in your body, so you pull calcium from your bones to neutralize that acid, says Harris-Pincus. But not to worry, a high-protein diet hasn’t been clearly shown to harm bone health, according to a review and meta-analysis published in Current Opinions in Lipidology . The paper’s authors suggest that a high-protein diet may actually support bone health and that healthy people should not limit their protein intake for fear of leaching calcium from their bones.
The Real Concern to Watch
If there’s anything to keep an eye on with high-protein eating, it’s what comes along with the protein. Animal proteins can bring saturated fat with them, so choosing lean cuts and mixing in plant-based options helps keep everything balanced. It’s less about the protein itself and more about the full package of what you’re eating.
Myth #5: Protein Supplements Are The Same As Whole Food Proteins.
If you’re eating just plain, skinless chicken breast, yeah, you’re getting mostly protein—but whole food protein sources are typically a package deal, and provide protein along with other nutrients, says Matheny. (The additional vitamins and minerals are often accompanied by some fat or carbs, adding some calories to many whole food proteins.)
Protein supplements, though, are all about getting as much protein per calorie, says Matheny. And while they’re a more calorie-efficient source of protein than most animal sources (25 grams of protein from whey is about 120 calories, while 25 grams of protein from sirloin steak is up around 245), supplements shouldn’t be your only source of protein. “If you’re just getting your protein from supplements, you’re missing out on a lot of vitamins and minerals and losing the balance needed in your diet for general health,” says Matheny.
When Supplements Actually Make Sense
That being said, protein supplements can be hugely helpful tools. “Protein powder is great for augmenting foods that otherwise don’t provide much protein, like oatmeal,” says Harris-Pincus. A protein shake is also a portable alternative to skipping breakfast or making a desperate stop at a drive-thru.
Here are some situations where a protein supplement might really come in handy:
- You’re always on the go: When sitting down for a proper meal isn’t happening, a shake beats skipping protein entirely
- You’re over 65: Older adults need more protein to maintain muscle mass, and sometimes appetite decreases with age—a supplement can help fill the gap
- You’re plant-based and struggling to hit your target: Plant-based protein powders can make reaching your daily goal easier
- You just finished a tough workout: Since that shake is digested quickly, it can be especially beneficial when your body needs protein fast to rebuild muscle
And, since that protein shake is digested quickly, it can be especially beneficial before or after exercise, when your body needs protein quickly in order to rebuild the protein in your muscles that break down during training.
Real Food First, Supplements as Backup
The bottom line? Think of protein supplements as exactly what they are—supplements. They’re there to fill in the gaps, not replace your meals. A grilled chicken salad, a bowl of Greek yogurt with nuts, or some scrambled eggs with veggies will always give you more nutritional bang for your buck than a powder mixed with water.
But when life gets busy (and it always does), having a quality protein powder in your pantry means you’ve got a reliable backup plan. No guilt, no stress—just a practical tool in your nutrition toolbox.
The Takeaway: Protein is important, but you probably don’t need to stress about it as much as social media might have you believe. Most people are getting enough through regular meals. Focus on spreading your protein across the day, mixing up your sources (both animal and plant-based), and choosing whole foods when you can. And when you need a little extra help? That’s exactly what supplements are for.