The Truth About Protein: Debunking Misconceptions and Maximizing Benefits for Endurance Athletes

1. Protein is not harmful to your kidneys in otherwise healthy people

• The research indicates that protein is useful for weight loss and healthy eating with no kidney disease. 
• Protein is also consumed by athletes with no renal issues. 
• Protein over the Recommended Daily Allowance also does not cause renal disease or issues, even up to four or five times the RDA. 

2. Protein does not cause fat mass gain

• Protein intake can bring increased lean muscle mass
• Higher protein intakes correlated with decreased sugary foods and refined grains. 
• Increases in fat are likely from excess energy from carbohydrates and fat consumption. 

3. Protein does not have a negative effect on bone health

• There is evidence a high-protein diet increases calcium absorption from foods. 
• Since bone is partially protein, more protein stimulates bone growth. 
• More muscle from extra protein also improves bone health.
• Protein intake above the RDA resulted in higher bone mineral density. 

4. Vegans or vegetarians can get enough plant-based protein

• Animal protein is of higher quality with a higher quantity of essential amino acids. 
• However, plant-based proteins can still stimulate muscle synthesis.
• Vegans and vegetarians may need to increase the amount of plant-based protein they consume to make sure they get enough essential amino acids, especially leucine. 
• Plant-based protein can stimulate positive training adaptations.

5. Cheese and peanut butter are better sources of fat than protein

• 100g of peanut butter does have 24g of protein but also 49g of fat, so the bad might outweigh the good. 
• Similarly, 100g of cheddar cheese has 23g of protein but 34g of fat. 
• Cheese and peanut butter should be consumed in moderation. (Bummer!)

6. Meat does not necessarily cause health issues

• Red meat consumption does not correlate to increased heart disease. There is only observational data that might suggest a link between cooked red meat and cancer. 
• Processed meat like sausage and cold cuts might correlate more to increased heart disease. (Bummer for Wisconsin bratwurst consumption.)
• White meat and fish are not linked to heart disease or cancer at all and have a positive effect on general health.

7. Everyone needs more protein, not just athletes

• Protein is critical for many physiological processes in the body. 
• Studies suggest more than RDA is beneficial for all people. 
• Higher intake of protein may positively affect body composition by building more lean muscle mass.

8. You may not need to take your protein supplement right after exercise

• Muscle protein synthesis, the act of repairing damaged muscle fibers, can occur much longer than one hour after exercise. 
• It’s more important to consume the total amount of protein (one gram per pound of body weight). 
• Consuming protein after a workout is still a good way to make sure you’re getting enough protein. 

9. Athletes should consume more protein than the average person

• Athletes should consume more protein to help muscle repair, glycogen replenishment (speeds carbohydrate consumption), 
• Extra protein speeds recovery of function and training readiness.
• Everyone needs sufficient protein.

10. Protein supplementation is not required

• It’s not required for athletes to consume protein powders or shakes. We can get 
• However, it’s sometimes easier to make sure athletes get enough protein in a day. 
• There’s some data to suggest that supplementation can significantly increase lean muscle mass. 

11. There doesn’t seem to be a limit on how much protein to consume at one meal. 

• While 20-30g has been the norm at meals, some studies suggest more can bring benefits. 
• Great exercise stress requires more protein. 
• For most people, 20 to 30g is enough to fire up the response. 

Three things to know about protein supplementation

1. Protein is an effective supplement to build lean muscle mass and speed recovery.
2. Supplementing is not required, but it helps to make sure you’re getting enough protein in a day. 
3. There are no known health issues with supplementing with protein. 

Need more? 

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Paul Warloski is a:

• USA Cycling Level 2 Coach
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