8 Protein Myths to Stop Believing

It’s hard to scroll, grocery shop, or eat these days without encountering messages about protein. Maybe you’ve noticed more “high-protein” claims on food packages. Or perhaps you’ve heard about “protein-maxxing” — the trend of adding extra protein to every meal and snack. Either way, the trending message is hard to miss: Eat protein, and lots of it. 

Protein is also often promoted as the key to weight loss, muscle building, healthy aging, and more. But how much protein do you really need? And what role does it play in your health? With so much buzz about protein, it can be difficult to separate useful advice from hype. 

Below, we’ll look at some of the most common protein myths and share what the evidence actually shows. 

1. Claim: You only need protein if you’re trying to build muscle

The verdict: Untrue. 

Many people associate protein with bodybuilders and endurance athletes. But everyone needs protein. Your body uses it for many essential functions, not just building muscle. 

Protein’s many important roles in the body include:

• Building and repairing cells and tissues 

• Supporting normal growth and development 

• Helping to maintain strong bones

• Producing hormones and enzymes

• Preserving muscle mass as you age

• Supporting healthy immune function

So, even if muscle-building isn’t your goal, you should still consider protein to be an essential part of your daily diet. 

2. Claim: Most people don’t get enough protein

The verdict: It depends on what you mean by “enough.” 

In the U.S., true protein deficiency is rare, and most adults get enough protein to meet the established Recommended Dietary Allowance (RDA) of 0.8 g of protein per kilogram of body weight per day. For example, for someone who weighs 165 lbs (75 kg), that equals about 60 g of protein per day. 

But it’s important to understand what the RDA does — and doesn’t — represent. The RDA is the amount of protein expected to meet the needs of nearly all healthy adults. It isn’t necessarily the optimal amount for every person or every goal.

The current Dietary Guidelines for Americans set a higher protein benchmark of 1.2 g to 1.6 g per kg of bodyweight per day, which should be adjusted for individual calorie needs. 

You may benefit from higher protein intake if you’re: 

• An older adult: Protein can help support muscle mass, which can decline with age.

• An athlete or highly active person: Exercise increases the need for muscle repair, which protein can help support.

• Trying to lose weight or maintain weight loss: Protein-rich foods may help you feel full and preserve muscle during weight loss.

• Recovering from a serious illness, injury, or surgery: Protein supports tissue repair and healing.

So, there’s no one-size-fits-all protein target for all people. If you’re unsure what the right daily amount is for you, a dietitian can help you create an individualized plan. 

3. Claim: Adults don’t need as much protein as growing children

The verdict: It depends on how you measure it.

How much protein children and adults need varies depending on whether you measure protein needs by body weight or by total daily grams. Based on the age-specific RDAs, young children need more protein per kg of body weight than adults. But because adults weigh more, they typically need more total grams of protein each day.

The protein requirements for children are:

• Ages 1-3: 1.05 g per kg of bodyweight per day (g/kg/day)

• Ages 4-13: 0.95 g/kg/day

• Ages 14-18: 0.85 g/kg/day

By comparison, the adult RDA is 0.8 g/kg/day. So, for example, a 7-year-old child who weighs 50 lbs needs around 22 g of protein per day. A 165-lb adult needs about 60 g of protein per day.

Protein needs can also increase later in life. As mentioned above, older adults may benefit from a higher protein intake to help preserve muscle mass and strength. 

4. Claim: You need massive amounts of protein to build muscle

The verdict: Not exactly.

If you spend any time at a gym, you’ll probably hear a lot of chatter about protein, and for good reason: Your body needs protein to build, maintain, and repair muscle. 

But protein alone won’t build muscle. Resistance training stimulates muscle growth, and consuming an adequate amount of protein — and maintaining balanced nutrition overall — supports that process.

Research suggests that having about 1.6 g of protein per kg of bodyweight per day (g/kg/day) can help build muscle for people who do resistance training. Because individual needs vary, some experts recommend having up to about 2.2 g/kg/day. Going above that amount doesn’t appear to provide additional muscle-building benefits. 

Your body can’t store extra protein. Once it’s used what it needs, it breaks down the rest. Some of it can be used for energy, but waste products leave your body in urine. And if you consistently consume more calories than your body needs, even calories from protein can lead to weight gain.

5. Claim: Animal protein is better than plant protein

The verdict: It’s more complicated than that. 

Neither type of protein is “better” than the other. Both animal and plant proteins can help you meet your daily protein needs, and each offers different advantages and drawbacks. 

6. Claim: Vegans don’t get enough protein

The verdict: This isn’t necessarily true. 

The myth that vegans don’t get enough protein may stem from the fact that many animal foods provide more protein per serving than plant foods. But cutting out steak and chicken doesn’t automatically make a diet low in protein. A well-planned vegan diet can provide enough protein. 

If you follow a vegan diet, make sure to regularly include protein-rich foods, such as:

• Soy foods (tofu, edamame, tempeh)

• Other legumes (beans, lentils, chickpeas) 

• Seeds (including chia and hemp seeds) 

• Nuts and nut butters

Many whole grains — such as bulgur, quinoa, and oats — also provide moderate amounts of protein. But think of them as supporting players, not the protein stars of the meal. 

7. Claim: You need protein shakes to gain muscle

The verdict: This is a myth.

You don’t need protein powders, shakes, or bars to gain muscle. These products just make it easy to get up to 30 g of protein quickly (and portably).

It’s generally better to get your protein from whole foods. That’s because whole foods provide protein along with other important nutrients, such as vitamins, minerals, fiber, and healthy fats. But protein products, like powders, can be convenient after exercise or when you have trouble meeting your needs through food.

Just keep in mind that some powders and bars contain large amounts of added sugars and saturated fats. So, check the nutrition label and choose products that best fit your nutritional needs. Since the FDA doesn’t approve dietary supplements (like protein powder) before they’re sold, try to choose one that’s been independently tested by a third-party organization. 

8. Claim: Protein foods are expensive

The verdict: Not necessarily. 

It’s true that you’ll often find high price tags on certain cuts of meat and seafood. But there are many affordable high-protein foods that are nutritious and budget-friendly, including:

• Beans and lentils

• Tofu, edamame, and tempeh

• Eggs

• Canned fish (such as tuna, salmon, or sardines)

• Ground turkey or chicken

• Cottage cheese

• Milk

• Yogurt

What’s the healthiest way to include protein in your diet?

A good rule of thumb is to aim for about 20 g to 30 g of protein per meal.

The following tips can help you get enough protein from an array of nutritious foods:

• Start the day with protein. Eating protein at breakfast can make it easier to meet your daily goal. Try adding protein to oatmeal by topping it with eggs, Greek yogurt, or nut butter, for example.

• Consume protein throughout the day. At meals, try to fill a quarter of your plate with protein-rich foods, such as poultry, fish, or tofu.

• Pair your snacks with protein. Have some string cheese along with your fruit, some turkey slices with your crackers, or some roasted edamame alongside your popcorn.

• Lean on nuts and seeds. Add crunchy nuts and seeds to salads, yogurts, grain bowls, cereals, and soups. 

• Drink your protein. Enjoy milk-based coffee or tea drinks, or add protein powder or Greek yogurt to smoothies.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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