8 Protein Myths Too Many People Still Believe

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By Leslie Bonci, Contributor |Feb. 7, 2018, at 10:01 a.m.

Protein makes you lean. You need to eat more protein for muscles to grow. Vegans can't get sufficient protein. Red meat is bad. Men should not eat soy. Humans should not consume dairy. These are some of the protein myths that just won't go away. Allow me to set the record straight.

Myth No. 1: Protein's main role is in muscle development.

As an essential nutrient composed of building blocks known as amino acids, protein is not only a component of muscle, but also of bone, joint, tendons, ligaments, hair, antibodies, hormones, enzymes and LDL and HDL cholesterol. The nutrient supports a healthy immune system, can regulate blood glucose and plays a role in body composition.

Myth No. 2: Cutting way back on protein is a good way to lose weight.

Consuming insufficient protein can actually make it harder to lose weight since the nutrient helps keep you full and your metabolism boosted. If you do lose weight by cutting the protein, chances are it's muscle – not fat – loss. What's more, not eating enough protein can lead to other side effects including fatigue, weakness, leg swelling (edema) and a suppressed immune system, which can result in more frequent illness. Losing weight is hard enough without those problems, too.

Myth No. 3: Eating too much protein causes kidney disease.

Consuming excess protein only harms the kidneys if you have underlying kidney or liver disease, since healthy kidneys are very good at expelling the extra nitrogen that comes with eating lots of steak, eggs and beans. It's also unlikely to weaken bones, though some research suggests it's possible since excess protein intake causes you to pee more calcium out. Diversify your intake with plant and animal protein to optimize bone health, and be sure to include calcium-containing foods and a supplement if necessary to avoid a calcium deficiency.

Myth No. 4: It's impossible to eat too much protein.

You can, of course, have too much of good thing. Too much meat on your plate, for example, can mean not enough room for potatoes or rice. Plus, if your protein choices are too high in fat, you may be consuming calories in excess, which can lead to weight gain. High-protein foods can also be expensive and drive up your food costs.

Myth No. 5: You can't get enough protein on a plant-based diet.

False. But because most plant foods do not contain the same quantity of protein as animal products, and may not contain all the essential amino acids, it's important to develop a well-thought-out plan that optimizes health and nutrition. So, you would not want to eat only lentils or rice, but the combination of lentils and rice is great. Why? If over a 24-hour period our diet does not contain all of the essential amino acids, muscle protein repair and synthesis cannot occur.

Myth No. 6: Everyone should take a protein supplement.

Most people get enough protein without even trying. The Recommended Dietary Allowance is approximately 0.4 grams per pound of body weight, so for a 150-pound person, this would be 60 grams daily. Eat a chicken breast and container of Greek yogurt, and you're there. However, some people may benefit from a supplement if they need more protein due to disease or activity level, and find it difficult to get in enough protein through diet alone. (A 150-pound athlete looking to gain muscle mass, for example, should aim for 90 to 135 grams per day.)

Just keep in mind that protein powders can be expensive and some may contain impermissible substances that are a risk for collegiate, professional and Olympic athletes. Beware that some may not contain what the label says, and some may contain mega amount of vitamins and minerals or minuscule amount of phytonutrients and herbs.

Myth No. 7: As long as you eat enough protein daily, it doesn't matter when or how you consume it.

People tend to eat most of their protein at lunch and dinner, but in order to maximize muscle protein synthesis, you should eat about 20 to 30 grams per meal (in addition to a carbohydrate and plenty of fruits and vegetables). For breakfast, consider adding eggs, Greek yogurt, tofu, turkey sausage or fish to the morning. Lunch could include beans or lentils, tofu or veggie burgers, chicken, turkey, ham, cheese or eggs. Dinner could contain lean beef, pork, veal, lamb, chicken, turkey, beans, tempeh, tofu, edamame, fish or shellfish.

Myth No. 8: Some sources of protein are bad.

Don't be so quick to draw lines in the sand. While it's fine to eat red meat, do consider chicken and fish as well, since they can provide other vitamins, lower amounts of saturated fat and, in some cases, omega-3 fatty acids. But do realize cost can be a factor, and animal protein is not a source of fiber. Try diversifying your protein sources with soy products like tofu, edamame, tempeh and soy-based veggie burgers. (Don't worry, men, research doesn't support fears of soy's feminizing effects.) Peas and beans are also great plant sources of protein and, when combined with bread, pasta or rice, they contain all the essential amino acids. Dairy foods, too, are excellent sources of protein and are available in high-fat, low-fat and in-between options.

Leslie J. Bonci, MPH, RD, CSSD, RDN , is a registered dietitian nutritionist and the owner of Active Eating Advice in Pittsburgh. Her clients include professio... full bio »The Double Breakthrough: Heart Valve Is a First for Patient and Physician