Five Protein Myths Debunked: What You Really Need for Optimal Health

Protein is life. It’s as essential to survival as air or water. Protein does more than just build muscle. It strengthens your immune system while keeping your hair, skin, and organs healthy. 

Some experts believe most Americans get enough protein. However, many of the most popular high protein foods like fast food burgers or highly-processed luncheon meats are loaded with salt and fat. So how much protein do you really need? Read on to discover some unfamiliar sources while five myths about protein are debunked.

How Much Protein Is Too Much?

Compared to people in many other countries, Americans get plenty of protein. Government surveys show that, for example, males aged 18-59 exceed daily requirements. According to the United States Department of Agriculture, this is partly because over two-thirds of protein intake by adults is estimated to come from animal sources like eggs, meat, milk, and other high protein foods. Just one-third comes from plant-based protein including legumes, nuts, seeds, and soy. 

Protein needs vary. An athlete has different requirements than someone who sits at a desk eight hours a day. At the very least, adults should get one-third of a gram of protein per pound of body weight. That means someone who weighs 125 pounds will need about 45 grams of protein per day. That’s the equivalent of one-and-one-half cans of tuna in water. Someone who weighs 170 pounds needs about 60 grams of protein – or around eight ounces of a boneless, skinless chicken breast. Of course, no one should get all of their protein from just tuna or chicken or any single source. 

Someone who lifts weights regularly needs more protein – as much as twice what a sedentary adult requires. This is also true for endurance athletes like marathon runners or tennis players.

Often overlooked is that older adults need to consume more protein – even if they are relatively inactive. That’s because everyone loses muscle mass as they age. Increasing protein consumption can slow this process. Building muscle for older adults isn’t just about fitness. It’s also about falls. Seniors who lack muscle mass or do not have sufficient strength are at a higher risk for falling. They also have longer recovery times if they break a bone compared to older adults who lift weights. Even sedentary seniors should strive for around half a gram of protein per pound. That means an adult who weighs 150 pounds needs more than 75 grams of protein. This number naturally increases for active adults. 

The key is getting protein from a wide variety of sources, not just familiar high protein foods like steak and eggs but from plant-based protein. If you’ve been feeling fatigued or irritable lately, it could be due to a protein deficiency. Other symptoms include brittle hair and nails along with swelling in your legs, feet, hands, and/or abdomen. The challenge is that any of these symptoms could indicate another underlying issue. It’s important before embarking on a new diet or other lifestyle changes to uncover hidden health obstacles – silent signs your body is not functioning optimally. Before you make any dietary adjustments, make sure there aren’t any obstacles that could derail your progress. 

Your first step before beginning a fitness and diet journey needs to be a simple at-home test from Kyla. Instead of binging on high protein snacks or looking into the best protein powder for weight loss, download Kyla’s free app. That’s because Kyla can do more than just help with your nutritional needs. On the app you will discover your baseline, track your progress, and take charge of your wellbeing. Start with a free health risk analysis. Then you can set personalized goals and daily actions that will keep you on track.

On the web or on the app, complete a simple questionnaire. This will allow you to access Kyla’s proprietary risk engine and their AI-driven analysis that can extend your lifespan by reducing your health risks. After downloading the app, you’ll be invited to answer a few simple questions. You can also complete a simple questionnaire online. Then you’ll be able to order the best at-home test for you. This test will look at many things that can be affected by inadequate or unhealthy protein sources like inflammation, blood sugar, and hormone levels, along with kidney, liver and heart health.  While many companies charge hundreds of dollars for similar tests, Kyla’s is just $99. It may be covered by your insurance and you can also order it online. 

After receiving your test kit, follow some simple instructions and collect your sample. Then mail it back to Kyla postage free. You’ll quickly receive the results and be invited to participate in Kyla’s Anti-Aging program. Not only does this program deliver the latest in longevity research but you’ll even get a free estimated life expectancy. 

As you adopt new eating patterns, it’s important to know some of the misinformation about food – including macronutrients like protein. Here are five myths. 

Myth Number One: Too Much Protein Will Damage Your Kidneys

One of the more persistent and even dangerous protein myths is that eating too much protein can cause kidney failure. This belief is partly connected to the fact that those with kidney disease often have to be careful about protein consumption because the organ can no longer adequately metabolize it. Although Americans do consume large quantities of protein, it’s often from low quality, high protein foods like fast food, microwaveable meals, and ultra processed meats. This type of diet is a contributing factor in the rising rates of obesity in the U.S. –  and being overweight increases your risk for a whole host of lifespan shortening conditions including chronic kidney disease. 

However, most of the data connecting protein consumption to renal failure is from studies that were conducted decades ago with participants who were already in poor health. More recent examinations of healthy adults consistently demonstrate that even when participants exceed the recommended amounts of protein consumption their kidneys remain unharmed. 

As one 2017 analysis pointed out, “Chronic kidney disease has a prevalence of approximately 13% and is most frequently caused by diabetes and hypertension. Daily red meat consumption over years may increase chronic kidney disease risk, whereas white meat and dairy proteins appear to have no such effect, and fruit and vegetable proteins may be renal protective.” In other words, both white meat (like chicken or seafood) and dairy products along with plant-based protein may actually protect your kidneys. 

A 2024 analysis of multiple studies looked at myths surrounding protein supplementation, including protein powder, protein snacks, and protein drinks. Examining research focused on “healthy, exercised-trained individuals,” it looked at a study where participants had “daily intakes of dietary protein greater than the current recommended dietary allowance (RDA).” 

However, when researchers examined changes in health, glycemic control, body composition, and fat loss, even when protein intakes were nearly six times what the RDA recommends, the study showed that it was “…well tolerated with no significant changes in clinical safety markers.” The excess protein didn’t increase participants total cholesterol and didn’t alter common markers of kidney function. 

The 2024 study also analyzed earlier research conducted with male bodybuilders who consistently consumed several times the recommended amounts of protein over the course of two years. It showed they too did not have any alteration in their kidney or liver function. Of course, if you’re worried about kidney or liver health, Kyla’s at-home testing will let you know in just a few days if those organs are functioning optimally. You’ll also receive information on inflammation markers that could indicate cancer risk, along with details on deficiencies of vitamins D, B6, and B12 – all of which can cause fatigue symptoms similar to not having enough protein in your diet. 

Myth Number Two: Only Bodybuilders and Athletes Need To Worry About Their Protein

Because protein consumption is so often commonly connected to building muscle, it’s easy to assume that anyone who doesn’t aspire to be a world class bodybuilder shouldn’t worry about the macronutrient. Of course this is wrong. Protein is vital for anyone who wants a healthy lifespan – a healthspan with decades of disease-free living. That’s because you need to consume adequate amounts of protein so that your body will produce infection-fighting antibodies. Without enough protein, small cuts will take longer to heal and your nails and hair will be brittle. Even bone health is dependent on protein – which is why it’s so important for older adults concerned about fractures and osteoporosis.

Because protein takes longer to digest, it doesn’t spike your blood sugar the way carbohydrates can. So if you or a family member are at risk for diabetes, a high-protein, low carb diet can help. High protein snacks like nuts can also help – there is even low-sugar, low calorie protein powder for weight loss.

As registered dietician Katherine Gerber pointed out to UT Physicians, “Protein is trending due to the rise in popularity of high-protein, low-carb diets. Often, people are using these diets for weight loss, to control their diabetes, and other various health concerns.” Protein can be more satisfying and leave you feeling fuller longer. “This can help people on their weight loss journey by curbing unwanted snacking, cravings, and overeating,” Gerber pointed out. In short, anyone who cares about their overall health, their blood sugar, or their weight should care about protein.

Myth Number Three: You Have To Be A Meat Eater To Get Sufficient Protein 

Protein is considered an essential micronutrient. That’s because it delivers 20 amino acids — vital macromolecules that are used for the construction of new proteins that keep us alive. Of the 20 amino acids, nine are called “essential” because our bodies are unable to make them and must rely on outside sources. Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine can also not be created quickly enough to deliver normal cellular repair and growth. 

Most people associate high protein foods with animal products like meat, dairy, or eggs. The truth is animal protein delivers 20 amino acids including the nine considered essential. Animal protein is also considered a high quality source of digestible protein. This means your body can quickly access it for energy and cellular repair. However, vegetarians have a wide variety of plant-based protein sources available to them. Legumes and soy products are considered good sources of digestible protein. Keep in mind that cereal proteins lack some essential amino acids and aren’t considered digestible proteins. In fact, plant proteins lack essential amino acids. That’s why it’s so important for vegetarians and vegans to overcome this by eating a diverse diet. Consuming a wide variety of fruits, vegetables, nuts, legumes, and whole grains can provide all of the essential amino acids.

Myth Number Four: Too Much Protein Will Make you Fat

There’s no getting around it. Excess protein – or excessive amounts of anything you consume – will be stored as fat. However, the difference between calorie-dense, simple carbohydrates like snack cakes or french fries, is that protein is slow digesting and often low-calorie. While some who are overweight may consider the best protein powder for weight loss, dieticians often put clients on high-protein, low-carb programs that incorporate a wide variety of healthy food. Studies suggest that when combined with an exercise program (including resistance training), higher amounts of low-calorie high protein foods can stimulate fat loss. Studies suggest that this type of program can also increase muscularity while reducing the risk for a variety of lifespan shortening conditions like type 2 diabetes, high blood pressure and yes, chronic kidney disease. 

Many people who adopt high protein diets note that they no longer have problems controlling their blood sugar. In one 2012 study, higher protein consumption was associated with an increase in lean body mass while numerous studies have supported the theory that when combined with weight training, protein consumption can reduce body fat and increase muscular development. Overeating saturated fat or simple carbs will cause more body fat gain than increasing protein consumption.

Myth Number Five:  All Protein Is the Same

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There are a wide variety of proteins available, whether as protein snacks, protein drinks or other supplements. Different types of proteins fulfil  different needs. For instance casein protein is slower to digest which can be beneficial if taken at night. However, whey protein is better before working out. Both are derived from milk and contain all of the essential amino acids, 

Whey protein powder and casein protein are actually byproducts of cheese production. When cheese is produced, milk is heated and enzymes or acids are added. This causes casein in the milk to become a solid while it separates from the liquid – which forms whey protein. After being washed and dried, this protein is added to a variety of supplements like a protein powder for weight loss or protein snacks. The remaining solids are washed and dried. These curds of casein can then be used as a protein powder or added to cottage cheese or other dairy products.

Although your body transforms protein into amino acids, the speed at which this occurs varies. If you’re going without food for a while (as you would when you’re sleeping) then casein protein is ideal. That’s because it circulates in your blood for up to five hours. However, whey protein is absorbed in less than two hours – which makes it perfect for pre-workout protein drinks. Whey is also ideal for resistance training because it has a higher leucine content – the essential amino acid responsible for initiating muscle growth.

It’s important to try a variety of proteins whether as food or supplements. That way you’ll learn the right ones for you. Adapting your diet to your changing needs is an important part of extending your life expectancy. Kyla is laser-focused on lengthening longevity. Thanks to their revolutionary Anti-Aging Program, the secrets to a long and healthy life are literally at your fingertips. 

Of course, diet alone won’t provide a lengthened lifespan. Exercise, real-life socializing, fulfilling work, and adequate sleep are also important. Remember, Kyla is your path to lifelong vitality. In just three months, you’ll see how far you’ve come — because a healthier, longer life starts with Kyla. Download the app and begin your transformation today! 

Sources:

1. Hoy MK, Clemens JC, Moshfegh A. “Protein Intake of Adults: What We Eat in America, NHANES 2015-2016,” Beltsville (MD): United States Department of Agriculture (USDA. January 2021. https://www.ncbi.nlm.nih.gov/books/NBK589212/
2. Powers, Vicki. “Three Common Protein Myths,” UT Physicians. April 3, 2024. https://www.utphysicians.com/three-common-protein-myths/ 
3. Antonio, Jose et al. “Common questions and misconceptions about protein supplementation: what does the scientific evidence really show?” Journal of the International Society of Sports Nutrition. April 16, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11022925/
4. Kamper AL, Strandgaard S. “Long-term effects of high-protein diets on renal function,”  Annual Review of Nutrition. August 21,  2017. https://pubmed.ncbi.nlm.nih.gov/28637384/
5. Bray, George A et al. “Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial.” JAMA. January 4, 2012. https://pubmed.ncbi.nlm.nih.gov/22215165/
6. Joye, Iris. “Protein Digestibility of Cereal Products.” Foods (Basel, Switzerland). June 8, 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6617089/#:~:text=Proteins of cereals and pseudocereals,study and/or its environment.
7. Tyrrell, Kelly April. “The Protein Myth: Getting the Right Balance,” American Chemical Society. April/May 2018. https://www.acs.org/education/chemmatters/past-issues/2017-2018/april2018/the-protein-myth.html 
8. Richmond, Christine. “Signs You’re Not Getting Enough Protein,” WebMD. August 31, 2024. https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs

Van De Walle, Gavin/ MS, RD. “What’s the Difference Between Casein and Whey Protein?” Healthline. July 3, 2023. https://www.healthline.com/nutrition/casein-vs-whey