9 protein myths debunked by experts

Kaitlin Reilly
Pieces of fish, meat and cheese inside a chalk outline of a flexed arm making a muscle.
Experts clear up misconceptions about protein. (Getty Creative) (piotr_malczyk via Getty Images)

If there’s one macronutrient that seems to be having a moment, it’s protein. There are plenty of reasons to appreciate it: While it may be best known for its work in the muscle department, protein also helps build and repair all your body's tissues, including your internal organs and skin.

It’s easy to understand why protein gets put on a pedestal — and why so many of us reach for protein bars, jerky, hard-boiled eggs and trail mix when we need to fuel up. But there’s still a lot of confusion about what counts as healthy protein, how much you need and what it does to the body. Yahoo Life spoke to experts to clear it all up.

It’s true that not all protein is created equal. According to the Cleveland Clinic, a “complete protein” contains all nine essential amino acids your body needs. That category includes animal-based foods such as meat, fish, eggs and dairy, as well as a few plant-based options, like quinoa and soy.

An incomplete protein, on the other hand, lacks one or more of these essential amino acids. This group includes things like beans, nuts, seeds and grains. Some people claim that, because these proteins are incomplete, they don’t count toward protein goals or are in some way inferior as a protein source.

That’s not the case, registered dietitian Christina Manian previously shared with Real Simple. While incomplete proteins don't individually contain all nine essential amino acids, they each offer some of these vital nutrients — and by combining different incomplete proteins, you can achieve a complete protein intake.

You also don’t have to combine these incomplete proteins together at the same meal in order to achieve this effect. Eating a wide variety of protein-rich foods throughout the course of the day (especially if you do not eat animal-based proteins) can help you get all these amino acids.

City of Hope dietitian Kailey Proctor tells Yahoo Life that the exact amount of protein someone needs per day will range based on things like their age, health status and sex (check out our guide here). But there are some benchmarks that are good for most people to hit. She says that at least 0.36 grams of protein per pound of body weight is a smart daily goal.

If you want to ensure that you’re getting a good amount of protein (without going overboard, which we’ll discuss in a moment!), Proctor says you can aim for 30 grams of protein per meal. She says you may need more than this if you are looking to build muscle through weightlifting or other types of strength training, as that extra muscle is “essential to restore any muscle tears.”

Drinking a protein shake isn’t going to give you bulging biceps — at least, not on its own. That’s because protein supports muscle building, but it doesn't directly cause it, dietitian Melissa Jaeger tells Yahoo Life. “While it’s true that consuming adequate protein is important, exceeding your daily intake of protein alone won’t speed up muscle growth or increase muscle mass,” she says.

To build muscle, you need to stress your muscles enough to require repair and growth. This is typically achieved through progressive overload, which involves gradually increasing the weight or number of reps in weightlifting or other forms of resistance training.

Protein may be available in everything from brownies to chips to ice cream these days, but that doesn’t mean you can never have too much of it. Though many people worry they aren’t hitting the right protein goals, Melanie Betz, a dietitian specializing in kidney health, tells Yahoo Life that the average American consumes around 0.55 grams of protein per pound of body weight — which is often more than necessary for them, especially for those who are not doing regular strength training.

A dietitian can tell you if they believe you are getting too much protein in your diet — but what happens if you are? One sign is that you might experience digestive problems (meat, in particular, can take a long time to digest). You also may experience increased urination due to your kidneys processing the excess nutrients.

Another thing to consider is how protein is fitting into your overall diet. You may suffer nutritionally if you are overemphasizing protein while neglecting things like fiber, which is crucial for overall health.

Where you get your protein also matters, Dr. Nate Wood, a primary care physician and instructor at Yale School of Medicine, tells Yahoo Life. Wood, who studies the field of “food as medicine,” notes that eating a lot of protein from processed red meats could increase the risk of developing some types of cancer. (The World Health Organization classifies processed meats as a carcinogen.)

Plus, animal sources of protein (which tend to be higher in protein overall) also tend to have more saturated fat. That can lead to “increases in our LDL ('bad') cholesterol, which in turn increases the risk of heart disease and strokes,” Wood adds.

It’s not just extra carbs that can lead to weight gain. So can any food in excess — plain chicken breast included!

Protein has calories, and if you consistently consume a calorie surplus just to meet your protein targets, you may find yourself unintentionally gaining weight. Excess weight can lead to a number of other health problems, such as cardiovascular and joint issues, regardless of which macronutrients contribute to the extra pounds.

There is no evidence that a high-protein diet will cause kidney disease, says Betz. However, if you already have kidney disease, a high-protein diet (especially if that protein is coming from animal sources) can make kidney disease progress faster, she explains.

This is a bigger issue than it might at first seem. “About 90% of people with early stages of kidney disease are not aware they have it, and only about 10% of people with kidney disease ever see a dietitian before starting dialysis,” Betz says. “The persistent message that ‘more protein is always a good thing’ is truly harmful to the kidney community since so many people are unaware they have the disease in the first place. And even if they are aware, they are unlikely to fully understand how nutrition can help or hurt their kidneys.”

Yes, a vegan can get enough protein; their protein sources will just look different from those of meat eaters, dietitian Kylie Bensley, founder of supplement company Sulinu, tells Yahoo Life. “The best sources of vegan protein are from soy-based foods such as tofu, soy milk, tempeh and edamame,” she says. “Other great sources include spirulina, nutritional yeast, Ezekiel breads/cereals, seeds and nuts.”

While vegetables generally have a lower protein content compared with animal sources, many still provide significant amounts of protein. Examples of high-protein vegetables include potatoes, broccoli, Brussels sprouts, artichokes and asparagus.

It’s true that you would have to eat a lot of these vegetables in order to hit your daily protein goals (100 grams of spinach, for example, has around 3 grams of protein), but combining them with other sources of protein can help round out your meal. That might look like having a big salad with some grilled tofu in order to get 30 grams of protein per meal.

It’s true that protein shakes and bars can supplement your protein intake and are particularly helpful if you’re on the go (like, say, on a long hike). However, Wood says that, overall, most people already get enough protein in their daily diets, especially if they are eating things like meat, seafood, eggs and dairy.

It’s best instead to aim to get your protein from whole foods, he says, which have additional nutrients that you may not be able to find in something with added protein. Plus, bars and shakes often have added ingredients that whole foods don't, such as artificial or natural sugars. “If you choose to consume protein bars and shakes, opt for ones that have as little added sugar as possible,” Wood says.

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