PROTEIN is one of the most talked about nutrients in fitness and nutrition circles these days. From muscle building claims to weight loss hype, it often feels like there’s conflicting advice about how much protein you actually need.

“Some people believe more protein automatically means more muscle, while others worry that high-protein diets can damage your kidneys or are unnecessary,” said health promotions specialist Dahlia-Leigh Cox.

“But understanding the truth behind these myths is crucial for optimising health, fitness, and body composition.”

Cox explained that protein is a macronutrient made up of amino acids, the building blocks of your muscles, organs, hormones, and enzymes. It’s essential for muscle growth and repair, hormone production and immune function, maintaining healthy skin, hair and nails, and satiety, which can help with weight management.

“Despite its importance, most people either overestimate or underestimate how much protein they truly need,” Cox said. “It’s a myth that you need huge amounts to build muscle, for example, and also a myth that high protein harms your kidneys. In fact, muscle growth depends on overall training stimulus and total protein intake, not just eating massive amounts.”

For most people who train regularly, she said 1.6–2.2 grams of protein per kilogramme of body weight per day is sufficient for muscle growth. Consuming more than this usually offers little additional benefit.

She also said that protein doesn’t just come from animal sources, but with a variety of plant sources like beans, lentils, tofu, tempeh, nuts, seeds, and whole grains, you can easily meet protein needs.

“Here’s a tip, combining different sources ensures you get all essential amino acids,” Cox said.

She said protein needs are not the same for everyone, but rather, requirements vary based on activity level, age and goals.

“And while spreading protein intake across the day can support muscle protein synthesis, the total daily protein intake is more important than eating immediately before or after a workout,” Cox added. “Timing matters less than consistency.”

She said some practical tips for protein intake include ensuring there’s a protein source in every meal, like eggs, dairy, lean meats, legumes and tofu, and eating protein-rich snacks if needed.

“Adjust your intake based on activity, body weight and goals,” Cox said. “Focus on quality with complete proteins, whether from animal or properly combined plant sources, that provide all essential amino acids.”

She emphasised that protein is essential, but unlike what’s being preached by some people, more isn’t always better. Rather, Cox said understanding your individual needs, spreading intake throughout the day, and focusing on quality sources of protein are far more important than following extreme trends or fads.