5 Protein Myths

What You Really Need to Know About Protein

Protein is one of the most essential macronutrients your body needs — playing a critical role in overall health, physical fitness, and well-being. It’s the building block of muscles and tissues, supports immune function, aids in muscle recovery, and provides a sustainable source of energy.

Yet despite its importance, protein is surrounded by misinformation — leading to confusion about how much we need, where to get it from, and whether supplements are safe or necessary.

To help you make informed decisions, we’re debunking 5 of the most common myths about this popular nutrient and supplement.

Myth 1: The More Protein You Eat, the More Muscle You Gain

One of the most common protein myths is that consuming large amounts of protein will automatically lead to bigger muscles. While protein is essential for muscle repair and growth, your body can only absorb and use a limited amount for muscle protein synthesis.

Eating more protein doesn’t mean your muscles will grow proportionally faster. Instead, what matters is consistent strength training and a balanced diet that includes enough protein for your body’s needs — typically around 0.8 to 1.2 grams per kilogram of body weight for most adults.

To build lean muscle effectively, focus on quality protein sources, regular workouts, and overall nutritional balance, rather than just loading up on protein.

Myth 2: Plant-Based Proteins Are Incomplete

A common misconception is that plant-based proteins are inferior to animal proteins because they lack essential amino acids. While it’s true that animal proteins naturally contain all nine essential amino acids, many plant-based proteins can also provide a complete amino acid profile — especially when combined properly.

For example, a blend of pea, rice, pumpkin seed, and hemp protein offers all the amino acids your body needs for muscle repair, immune function, and overall wellness.

The key is to build a well-balanced plant-based diet that includes a variety of protein sources. When done right, vegan and vegetarian diets can deliver all the necessary nutrients without compromising on protein quality.

Myth 3: Protein Supplements Can Replace Real Food

Many people believe that a protein shake can serve as a full meal replacement — or even substitute food altogether. But that’s simply not true.

Protein supplements are designed to complement your diet, not replace it. While they’re convenient and useful for boosting your daily protein intake, they don’t provide all the essential nutrients your body needs for optimal health.

A balanced meal includes not just protein, but also healthy fats, carbohydrates, vitamins, and minerals. To feel your best and support your body’s needs, focus on nutrient-dense whole foods — and use supplements like protein powder as supportive additions, not as stand-alone solutions.

Myth 4: High-Protein Diets Are Bad for Your Health

A common belief is that a high-protein diet can negatively impact your health. However, scientific research shows that for healthy individuals, increased protein intake does not pose health risks when consumed as part of a balanced diet.

Concerns about protein harming the kidneys are often overstated. While people with pre-existing kidney conditions may need to limit protein under medical guidance, there’s no evidence that high-protein diets cause harm to those with normal kidney function.

If you have any health concerns or chronic conditions, it’s always best to consult your healthcare provider before making major changes to your diet.

Myth 5: Protein Shouldn’t Be Combined with Other Foods

A common misconception is that protein supplements must be taken on their own and should not be combined with other foods. This is simply not true.

In fact, combining protein with other nutrient-rich foods can enhance digestion and absorption — and help create more balanced, satisfying meals.

Products from Schukin Lab, such as Nourishing Greens Powder (a blend of vegetables and greens) and Plant-Based Protein, are designed to work in harmony with your daily diet. They make a perfect addition to smoothies, breakfast bowls, or post-workout meals — helping you boost your plant-based nutrition effortlessly.

Important Note

The information in this article is not medical advice. Always consult your doctor or a certified nutritionist before making changes to your diet or supplement routine. And remember: Schukin Lab products are not intended to replace a varied, balanced diet or a healthy lifestyle. They are created to complement your nutrition and make it more beneficial, natural, and nutrient-rich.

With love,

Schukin Lab