Protein is a hot topic for athletes, but there’s a lot of misinformation out there. From how much you should eat to when you should eat it, the myths can leave you confused about what really works and what you need to do to fuel your body. Let’s break down the some of the common protein myths that might be holding you back.
🚫 Protein myth: You can only absorb 20-30g of protein per meal
✅ Fact: This commonly held belief likely originated from early studies on muscle protein synthesis (MPS) and it’s relationship to protein intake. These seminal studies suggested that 20-30g of protein optimally maximized MPS and likely contributed to the misconception that any protein beyond that amount would be wasted, either stored as fat or excreted. However, recent research demonstrated continued increases in the anabolic responses from much larger amounts of protein (100g!). And, given that protein plays many important roles in the body in addition to building, maintaining and repairing muscle, there’s no need to restrict your intake to 20-30g per meal.
🚫 Protein myth: Plant-based proteins aren’t as effective as animal proteins
✅ Fact: Plant proteins can support muscle protein synthesis (MPS) when consumed in adequate amounts (though you need to eat more!) & combined for a complete amino acid profile (complete meaning they contain all 9 essential amino acids). While animal proteins have a more complete profile, mixing plant sources like beans, rice, quinoa, and soy can help you obtain these essential amino acids from your dietary intake.
🚫 Protein Myth: Older women need less protein
✅ Fact: As women age, they need more protein, not less, to maintain muscle mass and support exercise recovery. The latest guidelines for female athletes recommend protein intakes of 1.8-2.2g/kg/day. Perimenopausal and post menopausal women should target the upper end of the range and ensure consumption of a high quality protein source (i.e. has 6-10g of essential amino acids) asap after exercise.
🚫 Protein Myth: Too much protein can harm your bones and kidneys
✅ Fact: There is no evidence that high protein diets [even those 5x greater than the current RDA of 0.8g/kg/day] are harmful for bone health or impact kidney function in healthy, exercising individuals.
🚫 Protein Myth: Collagen peptides don’t count towards daily protein intake goals
✅ Fact: Collagen peptides were shown to be ineffective at stimulating muscle protein synthesis (MPS) which is likely why many experts state they don’t count. Like plant proteins, collagen peptides are incomplete proteins and do not contain enough of the essential amino acids needed to optimally stimulate MPS. However, a recent study found up to 36% of the daily protein intake could be comprised of collagen peptides and still achieve a high quality protein score. So go ahead & count them in your daily protein goals but plan to use high quality protein sources around exercise to maximize training adaptation & support recovery.
At the end of the day, nutrition is about making smart, sustainable choices that fit your lifestyle. If you’re getting some protein in, you’re already heading in the right direction. Don’t stress over perfection—focus on consistent progress and fueling your body with what you enjoy.
Need help with your nutrition strategy? Let us help you discover how to fuel your health and performance. Schedule a complimentary information call today.
References
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