4 Misconceptions about Protein
Felix Weber
2026-03-22
4 min. read
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Protein is one of the macronutrients found in food, such as meat, dairy, and eggs. Consuming protein is essential for life and maintaining the health of all living organisms, as it is the only macronutrient containing nitrogen. However, athletes have noted that additional portions of protein can help build muscle mass and improve regeneration. But is this popularity of protein consumption justified? There are many theories about protein intake and possible health problems associated with it. Here is a list of the 4 most common myths about protein.
Inadequacy of complete proteins
Vegans and vegetarians hear about this every day: that some products, especially plant-based ones, are inadequate protein sources because they don't provide at least one of the essential amino acids. This misconception is so deeply rooted in the world of nutrition that even some scientific sources are spreading it. The myth originated in 1971, when Frances Moore Lappe stated in her book that plant-based products are deficient in certain essential amino acids. She suggested that certain products should be combined to complement their amino acid profiles. Frances was not a dietician or a doctor, but a sociologist who dealt with the problem of world hunger. She published the book, but was not aware of all the mistakes she made. However, there is a grain of truth in this myth. Plant-based products are not as good a source of protein as animal products and contain fewer branched-chain amino acids and sometimes even less of one essential amino acid.
Protein may lead to kidney damage
Upon ingestion of a certain quantity of protein, a portion of the contained amino acids are metabolized by the liver, resulting in the production of ammonia - a substance harmful to the body in large amounts. In order to avert adverse health effects, ammonia is converted into urea and excreted by the kidneys. A prevalent myth suggests that excessive filtration of urea can lead to overburdening the kidneys and ultimately causing their damage. Research conducted by Dr. Barry Brenner, who observed a correlation between protein intake and renal health in ailing animals, contributed to the propagation of this myth. However, subsequent studies have shown that a similar correlation does not exist in individuals with healthy kidneys, as the kidneys are a highly efficient organ for filtering toxic substances. Three studies confirm that protein does not exert a negative impact on kidney function in healthy individuals. The highest confirmed safe dosage of protein is 3.3g per kg of body weight.
Acidifies the body
Acidification itself is a controversial and misunderstood topic. Normally, the pH of the human body is in the range of 7.35 to 7.45. This value mainly refers to the blood. The lower the pH, the more acidic the environment, the larger the more basic. The acidic properties of proteins, especially animal products, are due to the content of phosphorus, chlorine and sulfur atoms, which, after absorption, contribute to the formation of acid-forming hydrogen ions. However, the body's pH is a very tightly regulated system, and the body has buoyancy protective systems against hydroglycerated hydrogen iones.
Protein results in bone impairment
This myth is closely related to the previous one. It is claimed that consuming protein from animal products leads to a decrease in the pH level in our body. To prevent this, calcium is mobilized from the bones, which can neutralize hydrogen ion acidity. Unfortunately, this results in a gradual decrease in calcium content in the bones and the development of osteoporosis over time. This is the theory behind this myth. However, the fact is that when we consume more protein, our urine contains more calcium. This suggests that this theory could be correct. However, there is a problem: despite the higher calcium level in the urine, its level in the bones is not reduced. This is not a magic trick, but rather the answer lies in the digestive tract. A higher protein intake promotes greater calcium absorption from the diet, which is then excreted in the urine. Protein not only does not cause bone damage, but it even strengthens them. This makes sense considering that bones are made up of a large part of protein.
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