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A Healthier You: Debunking Protein Myths That Hold You Back

Protein is an essential macronutrient that plays a crucial role in building, repairing, and maintaining tissues in our body. It is often considered the building block of muscles and is a crucial component of a healthy diet. However, there are several myths surrounding protein that need to be debunked. 

Are you ready for a healthier you? Read on as we debunk some protein myths that just might be holding you back.

MYTH: You Need To Consume Large Amounts Of Protein To Build Muscle

One of the most common myths surrounding protein is that you need to consume large amounts of it to build muscle. While protein is essential for muscle growth, consuming excessive amounts of it will not necessarily lead to more muscle growth. The body can only absorb a certain amount of protein at a time, and any excess protein will be stored as fat. The recommended daily intake of protein is 0.8 grams per kilogram of body weight for sedentary individuals and up to 1.2-1.6 grams per kilogram for athletes.

MYTH: Plant-Based Proteins Are Incomplete

Another myth surrounding protein is that plant-based proteins are incomplete and cannot provide all the essential amino acids required by the body. While it is true that some plant-based proteins may be deficient in certain amino acids, it is easy to obtain all the essential amino acids by consuming a variety of plant-based proteins. Some examples of plant-based proteins that are rich in essential amino acids include quinoa, soy, and chia seeds.

MYTH: High-Protein Diets Are Harmful To The Kidneys

People widely believe that high-protein diets can be harmful to the kidneys. However, this is not true for healthy individuals with normal kidney function. Studies have shown that high-protein diets do not have any adverse effects on kidney function in healthy individuals. However, individuals with pre-existing kidney disease should limit their protein intake as their kidneys may not be able to handle high levels of protein.

MYTH: Protein Powders Are Essential For Muscle Growth

Protein powders have gained immense popularity in recent years, with many people believing that they are essential for muscle growth. While protein powders can be a convenient way to increase protein intake, they are not essential for muscle growth. Whole foods such as lean meats, fish, eggs, and dairy products can provide all the protein required for muscle growth. However, protein powders can be a useful supplement for individuals who struggle to meet their daily protein requirements through food alone.

MYTH: Protein Is Only Important For Athletes

Protein is often associated with athletes and bodybuilders, but it is essential for everyone, regardless of their physical activity levels. Protein is essential for maintaining and repairing tissues in our body, and it is also important for maintaining a healthy immune system. Consuming adequate amounts of protein can also help in weight management, as protein is more satiating than carbohydrates or fats.

MYTH: Animal-Based Proteins Are Superior To Plant-Based Proteins

There is a common misconception that animal-based proteins are superior to plant-based proteins. While animal-based proteins are a complete source of protein, they are also high in saturated fats, which can be harmful to heart health. On the other hand, plant-based proteins are low in saturated fats and are rich in fibre, vitamins, and minerals. Consuming a variety of plant-based proteins can provide all the essential amino acids required by the body, without the harmful effects of saturated fats.


Protein is an essential macronutrient that plays a crucial role in building, repairing, and maintaining tissues in our body. This is why it is important to consume the recommended daily intake of protein, which can easily be achieved through a balanced diet that includes both animal and plant-based proteins. By debunking these protein myths, we can make informed dietary choices that promote overall health and well-being.

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