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The most common protein myths debunked

What you really need to know about protein: Scientifically based facts refute common misconceptions and show you how to effectively manage your protein intake.

Protein is an essential part of our diet, essential for building and repairing tissues, producing enzymes and hormones and for general health and well-being. However, there are many myths and misconceptions surrounding this important macronutrient. In this article, we will debunk some of the most common myths about protein in the diet and contrast them with scientifically based facts.

Myth 1: More protein means more muscle

This is probably one of the most common myths. While protein plays a key role in muscle building, excessive protein intake does not automatically lead to more muscle mass.

Fact: The body can only use a certain amount of protein effectively. Excess protein is either stored as fat or excreted. A balance between adequate protein intake, regular strength training and adequate recovery is crucial for building muscle. If you consume between 1.5 & 2 g of protein per kg of body weight per day, this is sufficient in most cases to provide your body with enough "building material" for your muscles.

Myth 2: Plant-based protein is inferior

It is often claimed that plant proteins are not as good as animal proteins because they do not contain all the essential amino acids.

Fact: Many plant protein sources actually contain all the essential amino acids, and even those that do not contain all of them can be supplemented through a varied diet. By combining different plant-based protein sources, vegans and vegetarians can get all the amino acids they need. So make sure you eat a varied selection of protein sources to cover all amino acids.

Incidentally, this is also the reason why our Vegan Protein consists of 5 different protein sources. This gives us an exceptionally good amino acid profile.

Myth 3: Protein shakes are necessary for everyone

Protein shakes are often seen as essential for muscle building and fitness.

Fact: Protein shakes can be a convenient way to increase protein intake, but they are not necessary for everyone. A balanced diet with adequate protein sources is usually sufficient to meet daily protein requirements. Nevertheless, many people do not manage to cover their protein requirements in everyday life. You can therefore make optimum use of protein powder to enrich your meals with protein, for example, and cover your protein requirements more easily.

Myth 4: Too much protein harms the kidneys

The assumption that a high protein intake is generally harmful to the kidneys is a persistent one.

Fact: In healthy people, there is little evidence that a high protein intake damages the kidneys. However, people with existing kidney disease should monitor their protein intake and discuss it with a doctor. However, as long as you have no pre-existing conditions and are within a normal range, you have nothing to worry about.

Myth 5: All proteins are the same

It is often assumed that the source of protein is irrelevant as long as you consume enough of it.

Fact: The quality of protein, as measured by its digestibility and amino acid profile, varies depending on the source. Animal proteins tend to be more complete in terms of essential amino acids, but plant-based proteins can be supplemented through a balanced diet to provide a complete amino acid profile.


Protein is an essential macronutrient, but it is important to rely on sound facts, rather than myths, to ensure a healthy and balanced diet. Whether from animal or plant sources, incorporating a variety of proteins into your diet, along with a balanced workout and lifestyle, is key to health and wellness.