The fitness industry runs on protein supplement sales. That means there’s a lot of bad information out there. Let’s look at what the research actually says.

Myth 1: You need protein immediately after working out

The “anabolic window” — the idea that you must consume protein within 30 minutes of training — is largely a myth. A 2013 meta-analysis by Schoenfeld et al. found that total daily protein intake matters far more than timing.

Myth 2: You need 2g of protein per kg of bodyweight

For most recreational athletes, 1.6g/kg is sufficient. A 2018 meta-analysis by Morton et al. showed no additional benefit above this threshold for muscle growth. More protein isn’t harmful, but it’s also not necessary.

Myth 3: Plant protein is inferior to animal protein

Not true when you eat a varied diet. Combining different plant protein sources (legumes + grains, for example) gives you complete amino acid profiles. The idea that you need to combine them in the same meal is also a myth.

Myth 4: You need protein shakes

Protein shakes are convenient, not necessary. They’re just food in liquid form. A chicken breast, a cup of Greek yogurt, or a can of tuna all provide similar amounts of protein.

What Actually Matters

1. Hit your daily protein target (around 1.6g/kg of bodyweight)
2. Spread intake roughly evenly across your meals
3. Don’t stress about timing — any time within a few hours of training is fine
4. Get protein from a variety of sources