3 Myths About High-Protein Diets—Debunked!

Anyone who pursues bodybuilding or other strength sports quickly learns that the U.S. government guidelines skimp on protein. While there's near-unanimity that Uncle Sam undervalues the muscle-building macronutrient, debates rage about what the proper amount actually is. There are also rumblings, verging on fear-mongering, that too much protein can wreck your kidneys and do all sorts of other harm to your body.

Spoiler alert! It doesn't. Let's look at some of the common myths—as well as some facts—about high-protein diets.

Myth 1: High-Protein Diets Cause Fat Gain

Not true. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. Several years ago, in my capacity as a researcher at Nova Southeastern University in Fort Lauderdale, Florida, I performed a study in which my team had subjects consume 4.4 grams of protein per kilogram of body weight per day, more than 5x the RDA.

These subjects didn't gain fat mass. Nor did they gain...

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