As increasingly more people look to power up their diets with protein, it’s essential to separate fact from fiction. Misconceptions around this vital nutrient can lead to bloating instead of the energy boost you’re seeking. Moreover, it’s crucial to understand that not all proteins are created equal and that timing and portion control matter.

To help you make informed decisions about your protein intake, let’s debunk ten common protein myths that might be standing in your way of achieving your health and fitness goals.

1. More protein means more energy

While it’s true that protein plays a key role in providing energy, overconsumption of protein can actually lead to bloating and discomfort. This is because our bodies have a limit to how much protein they can break down at once. Excess protein can put a strain on your kidneys and lead to dehydration, which can make you feel sluggish instead of energized. Instead of loading up on protein, focus on a balanced diet that includes moderate amounts of protein paired with carbohydrates and fats.

2. All protein sources are equal

Not all proteins are created equal. Proteins from animal sources are considered complete proteins as they contain all the essential amino acids your body needs. Plant-based proteins, on the other hand, are often incomplete, meaning they lack one or more essential amino acids. However, this doesn’t mean that plant-based proteins should be avoided. You can combine different plant-based proteins (like beans and rice) to get all the essential amino acids.

3. Protein powders are essential for muscle growth

While protein powders can assist with muscle growth and recovery, they are not a necessity. Whole foods can provide all the protein you need to fuel your workouts and support muscle recovery. Furthermore, many protein powders are loaded with artificial sweeteners and additives that can lead to bloating. If you do choose to use a protein powder, opt for a clean, minimally processed product.

4. Eating protein will make you bulky

Protein alone does not make you bulky. Consuming an excess amount of calories, regardless of the source, combined with specific strength training exercises, can lead to muscle growth and increased size. Protein is necessary for muscle recovery and growth, but it’s only one part of the equation. It’s also important to maintain a balanced diet and regular exercise routine.

5. Every meal should be loaded with protein

While protein is crucial for satiety and muscle recovery, it’s not necessary to load up every meal with protein. Consuming a well-rounded diet filled with a variety of nutrients is more beneficial for overall health. Plus, consuming too much protein at one time can lead to bloating and discomfort.

6. Protein causes kidney damage

While it’s true that people with pre-existing kidney disease should limit their protein intake, there’s no evidence to suggest that high protein diets cause kidney damage in healthy individuals. However, it’s always a good idea to maintain a balanced diet and not overconsume any single nutrient.

7. Protein bars are a good source of protein

Many protein bars are actually packed with added sugars and artificial ingredients, which can cause bloating and energy crashes. If you need a quick protein snack, opt for whole food options like Greek yogurt, nuts, or a boiled egg.

8. Higher protein diets can cause bone loss

Some studies suggest that protein could cause calcium loss from bones, leading to osteoporosis. However, more recent research has shown that protein works together with calcium to improve bone health. As always, balance is key.

9. You can only get enough protein from meat

While meat is a great source of protein, it’s not the only one. Many plant-based foods like lentils, quinoa, and tofu are also rich in protein. Incorporating a variety of protein sources into your diet can provide a broad range of other nutrients and prevent bloating that can come from consuming too much of one type of food.

10. Your body needs protein immediately after a workout

While it’s beneficial to consume protein after a workout to support muscle recovery, the idea that there’s a narrow window of opportunity (often cited as 30-60 minutes after a workout) is outdated. Recent research suggests that as long as you’re consuming enough protein throughout the day, the timing is less crucial.