4 Myths You’ve been told about Protein

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Written By Erin Kilbride

Protein plays a key role in preserving lean muscle, which is important no matter what your goals are. From holding yoga poses longer to heathy aging to fat loss, hitting your protein target is a critical part of the equation. Here’s 4 myths we want to do away with for good.

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We all know we’re supposed to eat protein. But it only really matters if we’re trying to build muscle, right?

Myth #1: Protein is for body builders

Protein is essential for everyone, not just those trying to get huge. It supports muscle repair, hormone production, immune function, and overall health - things we all need. For women, adequate protein intake is critical for supporting metabolic health, maintaining critical muscle mass as we age, and improving bone density. Research from The American Journal of Medicine shows that higher protein intake is associated with better muscle mass and bone health. Protein also plays a vital role in tissue repair and the production of enzymes and hormones.

Myth #2: Protein Doesn’t Matter in a Deficit

The general idea we’ve been fed is that protein matters most in a “build” phase, while calorie deficits are all about cutting calories. In reality, protein matters even more when you’re trying to lose body fat. Without enough dietary protein, your body starts breaking down muscle for energy. Muscle is more metabolically demanding to maintain than fat, so it’s often the first thing your body sacrifices.

Consuming adequate protein ensures that weight loss primarily comes from fat, not muscle. Studies from the Journal of Obesity & Metabolic Syndrome highlight how high-protein diets help preserve lean muscle mass during weight loss while promoting fat loss. Without enough protein in a deficit, weight loss efforts can undermine strength and metabolic health, making it harder to maintain long-term results.

Myth #3: Protein Makes You “Bulky”

Fundamentally, if you’re consuming more energy than you use in a day, your body will store this as fat. That’s true whether those calories came from protein, carbs, or fat. What your body will not do (devastatingly) is randomly start storing protein as huge bulky muscle. Building noticeable muscle requires intentional strength training, implementing progressive overload in your plan, and years of consistent effort. Protein alone doesn’t “bulk you up.” All the protein shakes in the world won’t “bulk” (or “sculpt” … or “tone” …) your body if you aren’t putting in the work to build muscle.

Many of the people who fear protein will make them “bulky” have weight loss goals. Losing weight only to discover that most of it came from hard-earned muscle is a real bummer. If you have fat loss goals, getting enough protein into your diet is the best way to make sure that fat is lost while muscle is preserved, creating a leaner, stronger, and healthier physique.

Myth #4: Older Adults Don’t Need much Protein

As people age, muscle mass naturally declines. This makes protein intake even more critical for older adults to maintain strength, independence, and overall health. Even as appetite and food intake often decrease with age, the body’s need for protein, specifically, increases. Older adults should aim for 1–1.2 grams of protein per kilogram of body weight daily to support muscle maintenance and reduce the risk of falls and fractures.

Curious about your ideal protein intake based on your unique health goals? Book a free call with us today!

Cited Research:

Erin Kilbride
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