I recently did a radio interview on protein, and it got me thinking—protein really is the darling of the nutrition world. It’s the one macronutrient that rarely gets dragged through the mud. Fat and carbs? They’ve had their public trials (and convictions). But protein? Somehow, it always walks in wearing a halo.
This short video…
https://www.instagram.com/p/DICEKT0uHnw
captures the sentiment I’ve been sitting with: protein is everywhere right now. In every conversation. In every product. And it’s often talked about with this intense reverence. Don’t get me wrong—I like protein. It’s important. But sometimes I think we forget that no nutrient should be demonized…or idolized.
So today, I want to walk through four common protein misconceptions I hear often—some of which even made their way into my recent DEXA scan appointment.
Misconception #1: You need 1 gram of protein per pound of body weight.
I was told this at my DEXA scan at DEXAfit, and I’m pretty sure it’s their default recommendation for everyone. But this number is high, especially for the average person.
This much protein can actually start to crowd out other important nutrients—like fiber from plants, or healthy fats from things like olive oil, avocado, or nuts—because if you’re trying to hit that high of a number, it tends to dominate the plate.
Here’s what’s more accurate:
Most people need 1.2 to 1.6 grams per kilogram of body weight per day. But I like an even simpler formula:
Take your weight, divide it in half, and add 10–20 grams.
That gives you a solid, real-life estimate—especially for active people or anyone trying to maintain (or build) muscle. Of course, your specific protein needs can depend on factors like your age, activity level, muscle mass, goals (like muscle gain), and even your health status or hormone changes—so it’s never a one-size-fits-all number.
Misconception #2: Protein (alone) builds muscle.
Nope. You can eat all the protein you want, but if you’re not challenging your muscles, you won’t gain or preserve much.
This becomes especially relevant for women in their 30s, 40s, and beyond. Starting in our 30s, we naturally begin losing about 1% of our muscle mass per year, which can add up to 3–6 pounds of lean mass lost during the perimenopausal years (which can last 7–10 years!).
So yes—protein helps, but only if it’s paired with resistance or strength training.
Misconception #3: You need protein powders.
Not really. You can absolutely meet your protein needs through whole foods like eggs, Greek yogurt, fish, tofu, beans, or chicken. These also give you other nutrients—vitamins, minerals, and fiber—that powders just can’t.
That said, protein powders can be convenient. I often recommend them when mornings are busy or appetite is low. A smoothie made with protein powder, milk, yogurt, banana, nut butter, and even oats? That’s a pretty powerful start to the day.
When I do use powders, I prefer ones that keep it simple. No laundry list of artificial sweeteners. I personally like:
• KaChava Superfood Powder – a whole food-based blend that includes prebiotics probiotics and carbs. It’s more satisfying than your average shake, but is is SO pricey! So I only have a few a month, mostly, because I’d rather eat my bowl of cereal, granola, frozen blueberries and soy milk…
• Biochem Whey – especially the unflavored version. It’s just slightly sweet, but not overpowering. It blends easily and plays well with other ingredients.
Misconception #4: Every meal has to have a similar amount of protein.
There used to be a push for equal protein distribution across all meals—but newer research suggests it’s okay to have more protein at one meal and less at another, as long as your total intake for the day is solid.
Still, I recommend including some protein at each meal because it helps with fullness and satisfaction. A meal of just rice and broccoli? Fine, but I’d be hungry again in 20 minutes. Adding tofu or edamame to that bowl makes all the difference.
I touched on this topic in an earlier Substack post about how we don’t need protein in Pop-Tarts (and yet, here we are). If you missed that one, you can find it [here – insert link].
TL;DR? Here’s the protein primer:
• You don’t need a gram per pound. Aim for something more realistic and balanced.
• Protein doesn’t build muscle—exercise does.
• Powders are optional. Helpful sometimes, but whole foods work just fine.
• You don’t have to spread protein perfectly across meals.
• And yes, protein is great—but so are carbs and fats. Let’s give all nutrients their moment.
Feel free to reply with questions—I love hearing from you.