When it comes to protein it can be hard to separate fact from fiction so we asked the pros at nutrition brand Innermost to debunk these 5 common protein myths.


Myth #1. Protein will make me bulky

The daddy of all protein myths. We can absolutely assure you that taking quality high-protein will not make you bulky. A diet that’s low in fat and carbohydrates, and high in protein can actually help tone and define. People who have the primary goal of bulking up tend to lift heavy weights and consume lots of calories in addition to ensuring they get plenty of protein. If you follow a balanced diet, take the right supplements and have a workout routine tailored to your goals, we can promise that you won’t end up looking like Arnold Schwarzenegger.


Myth #2. The more protein you eat, the more muscle you’ll develop

While protein is the building block of all cells in your body, and is incredibly important for muscle repair, simply consuming more protein won’t automatically lead to muscle growth. To do that, you must also ensure you’re working out. That’s especially important as you get older when it becomes harder to retain and build muscle.


Myth #3. Cooking protein causes it to denature.

Assuming you don’t BBQ your food to charcoal, there is no risk of denaturing your protein and losing the benefits it provides. For a high protein breakfast, try some protein pancakes or eggs any style.


Myth #4. All protein is created equal.

Protein is made up of amino acids but not all sources of protein contain the essential amino acids your body needs to support cell and muscle health. While whey protein is a complete source of essential amino acids, many plant proteins are not. That’s why it’s important to combine plant based protein sources as pea, rice and camu camu. In addition, the most important amino acid is leucine, which is responsible for turning on the protein absorption process. You need around 3g of it, which is the amount we’ve packed into each serving of our vegan superfood blends.


Myth #5. Protein will cause your kidneys to shutdown

Unless you consume your protein shakes in gallon drums, cancel your appointment with the dialysis machine – your kidneys are going to be just fine. You should worry more about the effects of alcohol on your kidneys than protein. Drink lots of water each day to keep your kidneys in good shape and especially if you’re working out, prone to feeling dehydrated or planning a night out on the tiles.


For more nutrition advice on protein click here.

More on Innermost

Innermost is a London-based nutrition brand founded to inspire people to live their best lives through better health and wellbeing. They do that by challenging the status quo, and making nutritional supplements that are smart, holistic and effective. Visit them at to find out more.

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