Myth #1: We need a gram of protein per pound of bodyweight daily.
As with many guidelines about nutrient intake, this often-repeated claim that every person needs one gram of protein per pound of bodyweight each day lacks nuance and precision. The “1 gram per pound” rule is an oversimplification and doesn’t account for personalized nutrition.
The Institute of Medicine estimates that half of healthy adults can meet their protein needs by consuming 0.3 grams of protein per pound (0.66 grams per kilogram) of body weight each day. They also state that that the Recommended Dietary Allowance (RDA) of protein, which nearly all (97-98%) of healthy individuals require, is 0.36 grams of protein per pound (0.80 grams per kilogram) of body weight daily.
So, where did this “1 gram per pound” guideline originate? It was developed by the weightlifting and fitness communities and was meant to be calculated as 1 gram per pound of lean body mass, not total body weight. Over time, it was misinterpreted and generalized, making it less applicable to the general population.
Active individuals and those aiming for muscle growth may require slightly more dietary protein than less active individuals. Additionally, factors like age, acute illness, and chronic health conditions also influence protein needs.
As you personalize your nutrition, you will likely find that your optimal daily protein intake ranges between 0.3 to 1.2 grams of protein per pound (0.66 to 2.6 grams per kilogram) of total bodyweight.
Myth #2: Women need less protein than men.
Gender and sex have very little to do with protein needs. Instead, an individual’s protein requirements are primarily based on their total body weight, lean body mass, physical activity, age, acute illnesses, chronic health conditions, and body composition goals.
Larger bodies and those with more lean body mass—often found in individuals with higher levels of testosterone—will require more protein than those with smaller bodies or less lean body mass, as may be found in those with higher estrogen levels.
People who are pregnant, chestfeeding, or breastfeeding have higher protein needs than individuals who are not, but this is due to the increased physiological demands of their body during these states—not because of their gender or sex. The body requires more protein to support fetal or infant and to maintain the health of the birthing or chestfeeding individual. These elevated protein requirements reflect the body’s enhanced nutritional needs during pregnancy and lactation and are not a direct result of gender or sex.
Myth #3: As we get older, our protein needs decrease.
A common myth is that older adults don’t need as much protein as younger individuals or that protein’s role diminishes with age. However, the role of protein in aging and muscle loss is crucial. As people age, they experience higher rates of muscle loss and decreased digestive efficiency, making it essential to consume more protein to prevent muscle loss and support recovery from acute illnesses.
Research indicates that for healthy older adults, a daily protein intake ranging from 0.45 to 0.55 grams of protein per pound (1.0 to 1.2 grams per kilogram) of body weight may be more beneficial than the current RDA of 0.36 grams per pound (0.80 grams per kilogram). Protein requirements can increase to between 0.55 to 0.91 grams per pound (1.2 and 2.0 grams per kilogram) for seniors who are physically active or managing chronic conditions such as sarcopenia and frailty.
In short, older adults may require more protein than younger adults to maintain muscle mass and optimal health.
Myth #4: Animal protein is superior to plant protein.
Both animal-based and plant-based proteins have health benefits, although they contribute differently to bodily function.
Animal proteins such as beef, seafood, and milk contain all of the essential amino acids and are more easily digested than plant-based proteins. Therefore, consuming animal products ensures your body has all the building blocks necessary for synthesizing new muscles, tissues, and blood proteins. In particular, research shows that animal protein often results in more lean body mass compared to plant proteins, especially in younger adults.
Unfortunately, research has also linked consumption of particular animal proteins to a number of health issues. For instance, red meat is associated with an increased risk of heart disease and stroke, while high consumption of eggs and processed meats such as sausage, hot dogs, deli meat, and canned meat may increase the risk of cardiovascular disease-related deaths.
On the other hand, plant-based proteins are more challenging to digest and are less effective for muscle building. Few plant-based proteins provide all the essential amino acids. This incomplete protein profile means that those relying on plant-based proteins must be mindful of their food choices throughout the day.
That being said, certain plant foods are excellent protein sources and don’t have the same harmful effects on health as some animal products. Plus, plant-based proteins are higher in fiber content and contain micronutrients and phytonutrients that are invaluable to health and well-being.
Instead of asking, “Is plant protein as good as animal protein?”, a better question would be “How do I maximize the health benefits from the foods I eat?”
Myth #5: You can’t get enough protein on a plant-based diet.
The widespread belief that plant-based diets are insufficient for meeting protein needs is incorrect. While animal sources of protein such as poultry, fish, and eggs offer complete protein (meaning they contain all of the essential amino acids), plant-based foods can provide a complete amino acid profile when a wide variety are consumed throughout the day.
Specifically, the best protein sources for vegetarians and vegans include quinoa, buckwheat, hempseed, chia seeds, soybeans and Ezekial bread, all of which contain all of the essential amino acids. Additionally, legumes (i.e., beans and lentils), nuts, seeds, and whole grains are excellent plant-based proteins. Eating a variety of them ensures that flexitarians, vegetarians, and vegans can easily obtain all the amino acids needed to support bodily function.
Myth #6: Eating less protein is an effective way to lose weight.
Although it seems logical that reducing the intake of one macronutrient would lead to weight loss, the reality is more complex. Consuming too many calories for your body’s needs will result in excess weight, regardless of the calorie source. Therefore, assuming a person is eating an appropriate amount of calories for their body’s current state and their health goals, adjusting the percentage of calories that come from each macronutrient—fat, carbohydrates, and protein—may yield different results depending on the individual’s physiology, genetics and environment.
Specific to protein, evidence suggests that eating more protein in relation to total calorie intake is more effective for weight loss than eating less protein.
Protein is the superstar of satiety, meaning we feel fuller for longer when consuming protein-rich foods. This increased satiety is linked directly to protein’s impact on hormones involved with appetite regulation, as well as an increased metabolic rate and ketogenesis, which also contribute to post-meal satisfaction.
Several clinical trials have found that consuming a high-protein diet (HPD) reduces totally body weight and enhances body composition by preserving lean body mass, whether the person is following a low calorie diet or meeting their caloric needs. Higher protein intake is also associated with a smaller waist circumference. Long-term studies showing that high-protein intake helps prevent weight gain after weight loss.
Unfortunately, what constitutes a HPD varies between research studies. In some studies, consuming as little as 16% of calories from protein was considered a HPD, while others set the lower limit at 25% of calories from protein. The upper limit also varied, ranging from 35% to 45%. If you want to try a high-protein diet to determine its impact on your weight and body composition, aim to consume 25-35% of your calories from protein-rich foods, with the guidance of your healthcare practitioner based on your overall health.
Myth #7: Breakfast needs to be high-protein.
There are no hard and fast rules about what we need to eat at each meal or even that each meal needs to be eaten (hello, intermittent fasting!). However, including protein at breakfast has benefits, even if it’s not a requirement.
First, protein is the most satiating of all the macronutrients, which means you’ll feel fuller for longer and be better able to focus on your morning tasks with a protein-based breakfast. Starting your day with protein can also make it easier to meet your protein requirements for the day rather than trying to pack protein into fewer meals.
As added bonuses, research has shown that people who eat protein at breakfast have lower blood pressure, higher HDL-cholesterol, and lower blood glucose levels after dinner when both lunch and dinner are consumed. Additionally, older adults who eat more protein at breakfast than at dinner have higher handgrip strength, suggesting that consuming a higher ratio of protein at breakfast than at later meals may positively impact skeletal muscle mass.
If you want to include protein, but aren’t keen on eating a pork chop in the morning, eggs, yogurt, nuts, and whole-grain options can all contribute protein to your morning meal.
Myth #8: Eating too much protein can be harmful.
Many people worry that consuming too much protein might damage their kidneys, lead to osteoporosis, or cause other health problems. For most healthy individuals, increasing protein consumption will not have negative side effects, as long as the protein comes from whole foods and does not excessively reduce the intake of foods that provide other valuable nutrients like minerals and fiber. However, there are exceptions to be consider.
For individuals with healthy kidneys, consuming protein moderately above recommended levels is unlikely to cause harm. However, those with pre-existing kidney disease may need to manage their protein intake to reduce strain on their kidneys, as they are responsible for filtering out excess nitrogen—a byproduct of protein metabolism. Consulting a healthcare professional before increasing protein consumption is crucial for individuals with kidney concerns.
Similarly, people with protein intolerance, a condition where they cannot adequately digest protein, may experience problems ranging from food allergies to insulin resistance if they consume too much protein. These individuals may be able to increase their protein intake by being selective in the types of protein they ingest or by improving their digestive capacity through medical intervention or dietary adjustments.
On the other hand, recent research has disputed the claim that high-protein diets negatively impact bone health. In fact, protein makes up about half of the volume of our bones so adequate protein intake is crucial for bone health. Older adults with higher protein intakes have been found to have a lower incidence of hip fractures, suggesting that adequate protein has a protective effect on bone health, at least in this population.
Bottom line: every individual is unique, so please work with your healthcare provider before significantly increasing your protein intake if you have concerns.
Myth #9: Eating enough protein is difficult!
Whether this is a protein myth or a protein fact is a matter of opinion. Depending on your eating habits, you may find it challenging to increase your protein intake, even when you realize how important protein is for your overall health. The good news is that there are lots of protein-rich foods, and you can choose those that best fit your lifestyle and preferences.
Animal proteins include:
- Meats: chicken, turkey, duck, lean beef, pork, lamb
- Fish: salmon, sardines, anchovies, halibut, cod, haddock, trout
- Shellfish: crab, lobster, shrimp, oysters, clams, mussels
- Eggs: chicken, duck, quail, emu
- Dairy: yogurt, kefir, cheese, milk
Plant-based proteins include:
- Legumes: chickpeas, soybeans, black beans, lupin beans, lentils, peas, peanuts
- Nuts: almonds, hazelnuts, pistachios, pine nuts, walnuts
- Seeds: hemp seeds, pumpkin seeds, sesame seeds, flax seeds
- Whole-grains: quinoa, wild rice, kamut, teff, whole wheat pasta, Ezekiel bread, oatmeal
In addition to whole foods, you may choose to use a protein powder or protein shake to meet your protein needs. These are convenient options but not necessary or superior to whole food sources, so don’t feel pressured to use protein supplements if they don’t work for you.
With some planning and flexibility, you can increase your protein intake and enjoy the health benefits of this essential nutrient.
Conclusion
Understanding the role of protein in your diet is essential for optimizing health, whether your goals involve muscle building, weight management, or simply maintaining overall wellness. By recognizing these common protein myths, you can make more informed decisions about your protein intake and personalize it to fit your unique needs. Remember, while protein is a crucial component of a healthy diet, balance and variety are key. Consult with a healthcare provider or dietitian to tailor your diet according to your individual health status and goals, ensuring that you get the most out of every meal.
Image by Seksak Kerdkanno on Vecteezy.
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