The Biggest Protein Myths Debunked

Myth 1: The RDA Is Enough for Active Adults

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight or 0.36g per pound (lb), but this is the absolute minimum needed for the general population to support basic health and prevent deficiency. This baseline is also aimed at individuals who are sedentary or have a minimal daily activity level.

Anyone who is pursuing an active lifestyle or is a recreational athlete needs more than the RDA to support muscle growth and repair. Inadequate protein intake can lead to short-term issues like fatigue, tiredness, and decreased performance, as well as more lasting problems like compromised immunity, muscle loss, and disruption of sleep and hormone levels. This is why even if you’re only moderately active, you should get at least 0.5g of protein per pound of body weight, although an increasing number of experts, such as Dr. Peter Attia, are recommending this should be closer to ~1g of protein per pound of body weight. Patrick Dixon, Senior Director of Human Performance at Momentous, advises 0.8-1g of protein per day per pound of body weight for most people who exercise, as recommended by the International Society of Sports Nutrition. For someone who weighs 150 lbs, this would equate to 120g-150g of protein per day.

Myth 2: Athletes Get Too Much Protein

The internet is full of articles warning about excessive protein consumption and stating that most people get either not enough or too much. But multiple studies have found that the RDA is inadequate for athletes of all types. The American College of Sports Medicine (ACSM) suggests that endurance competitors need 50 to 75% more protein—0.5g-0.6g of protein per pound of body weight—than the RDA because of the increased metabolic demands and muscle breakdown caused by training.

Resistance training can require even more protein to repair muscle damage and prompt recovery, so the ACSM suggests a range of 0.5-0.8g of protein per pound of body weight for strength and power athletes. Protein is stored as muscle, and that muscle is then broken down if daily protein intake is too low, which is why it’s so important to keep your daily intake up, even on non-training days. Though heavier male athletes might need more total protein than lighter females, a 2012 study found that 25g of protein was sufficient to stimulate muscle protein synthesis for both.

Note that there is novel evidence that suggests higher protein intakes (i.e., more than 1.3g of protein per pound of body weight) may have positive effects on body composition in resistance-trained people (i.e., promote fat loss).

Myth 3: Younger and Older People Don’t Need More Protein

The government-issued guideline for protein is a one-size-fits-all recommendation. While having a single number is simple for the public to understand, research shows that people of different ages require more to optimize health and vitality than is widely assumed. For example, one study found that youth soccer players needed 0.45g of protein per pound of body weight, while another review suggested ~0.7g of protein per pound of body weight to support performance, recovery, and continued physical growth and development.

People at the other end of the age scale might need more protein too. One of the biggest factors negatively impacting quality of life in seniors is sarcopenia, an age-related decline in muscle mass and function. Research suggests that around 40% of older people don’t get the RDA of 0.36g of protein per pound of body weight and stated that this level is insufficient for preserving muscle and overall health. Experts in aging recommend an increased protein range of 0.5g-0.9g per pound of body weight.

Myth 4: You Can’t Get Complete Protein from Plant Sources

Most of the richest sources of protein—including meat, dairy, fish, and eggs—are found in omnivore diets. The same goes for whey protein supplements. These animal proteins are complete, meaning they include all nine essential amino acids. This has led to the misconception that you cannot get enough protein if you’re vegetarian or vegan.

While not having access to animal sources makes this more difficult, it’s not impossible. There are several complete plant proteins, including quinoa, lentils, and soy products like edamame and tofu. Nuts, seeds, fruit, vegetables, and grains all contain amino acids, so eating them together can give you all you need. If you’re vegetarian, vegan, or allergic to dairy, you can also boost your daily intake from Momentous 100% Plant Protein, which combines pea and rice proteins to offer a complete amino acid profile.

Myth 5: You Only Need One High-Protein Meal Per Day and Shouldn’t Eat It at Night

One of the most common misconceptions is that if you get one protein-heavy meal per day, you can skimp on it in your other meals and snacks. However, a 2014 study found that evenly distributing 30g in each of the three main meals led to a 25% increase in muscle protein synthesis for 24 hours compared to low intake during the first two meals of the day and a large amount at dinnertime. One review recommended athletes and active adults getting 20 to 40g per meal. This study recommends that protein doses should ideally be evenly distributed every three to four hours across the day.

A related myth is that you shouldn’t eat protein—or anything else—after dinnertime. In contrast, a 2019 review stated that ingesting additional protein at night increases overnight MPS (muscle protein synthesis) rates, while other research has shown that combining this with resistance training increases strength and muscle growth (hypertrophy). Ingesting 20 to 40g of protein 30 to 60 minutes before bedtime is a research-backed protocol.

Myth #6: All Protein Supplements Are Created Equal

Another common misconception is that every protein supplement is the same. While it’s true that most provide a complete protein, studies show that label claims can be inaccurate. Some companies use cheap fillers, combine a little premium protein with a lot of a low-grade product, or don’t follow responsible manufacturing practices.

In contrast, Momentous Grass-Fed Whey and Plant Protein are made from the highest-quality ingredients and precisely formulated to provide a clinically effective dose per serving. In keeping with the Momentous Standard, both are batch tested to meet rigorous Informed Sport and NSF Certified for Sport® requirements, which ensure they are pure, safe, effective, and free of banned substances and contaminants.

To ensure you’re getting enough of this vital macronutrient to support your performance, recovery, lifestyle, and health,  try Momentous protein powders.